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30 mn in total

Spa when you travel Energy boosting You’re away from home and you have 30 minutes to spare for yourself. You can turn your safe place into a little spa with our tips and advice. These tutorials will help you enjoy a great relaxation moment with our step by step guide. You can skip some steps though, if you don’t have enough time or room for example or simply because you don’t feel comfortable doing them at the beginning. The aim here is to listen to your body and mind, at your own pace. We strongly recommend you to turn your phone off or set it to flight mode and avoid any disturbance while you’re relaxing to make the most of it. You’ve chosen the energy boosting result. To boost your energy levels, follow the guide… You can directly visit the website of all the recommended products by clicking on the product name (hyperlink) or copying the address of the link indicated at the bottom of the page. 2 © HowtoSpa all rights protected 2016

Make yourself comfortable

When you’re following your spa ritual, we recommend you take 5 minutes to get into the relaxation state of mind. Take the time to get comfortable.

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You might want to take some of your clothes off, tie or untie your hair, freshen up…whatever you feel you need to start getting rid of your day’s stress. You can also get in the mood with some special scents with that advised product from KOS(1), a relaxing music (you can download that album(2)) on you iPhone (also available on Deezer) , or through those websites: https://www. radiosrichinmoy.org/free-relaxation-music/ (3) or http://8tracks.com/explore/relax+relaxing/popular(4) and a soft light, or a few candles (including in your bathroom (advised product from Lights(5)).

1 - https://kos-paris.com/en/e-shop/home-fragrance 2 - https://itunes.apple.com/fr/album/80-minutes-reiki-music-vol./id767190313 3 - https://www.radiosrichinmoy.org/free-relaxation-music/ 4 - http://8tracks.com/explore/relax+relaxing/popular 5 - https://www.lights.com/cream-flat-flameless-pillar-candles-p-37413.html

2 First relaxation step Spa experts will often recommend you enjoy a sauna or hammam or use a body scrub to get your skin ready for your spa treatment for an optimum result. 10 mn Get the hammam feel in your hotel bathroom by leaving the hot water run for 3 minutes with the door closed. While the water is running, you can get some accessories ready for an ultimate spa feel: Take a small or medium size towel provided and dampen it with hot water. You can spray a few drops of essential oils on it (product advised from Young Living(1)). Fold the towel in half, once or twice, and roll it to make an “oshibori” . You’ll use it later. If there’s a towel warmer, you can leave your bathrobe or towel provided to warm up and you’ll have it ready and cosy for when you leave your bath or shower. If you’re lucky to have a bathtub, you can add some nice scents or relaxation products advised travel product from Kiss The Moon(2). When it’s all ready and set up, step into your shower or bath. For the ideal bath ritual, read our article here. Tip: it’s best to take a bath or a shower at the end of the day but before you eat, it will help you sleep better.

4 1 - https://www.youngliving.com/en_GB/products/essential-oils/singles 2 - https://kissthemoon.com/search?q=bath+oil+travel+size

Now that youâ€™re in your shower or bath, wash your body using a gentle product (try a shower oil for a more relaxing experience, otherwise the shower gel provided), massaging it in gently (advised product from L'Occitane En Provence(3)). If you chose to use a body scrub after your shower or bath, get the best products (advised product from Salt Way(4). Massage it in gently in circles. Pay particular attention to the thick skin areas your elbows, knees and heals.You can use an exfoliating cloth (advised product from Konjac Sponge Company(5)) for best results. When youâ€™re done,rinse off with tepid water,or best,cold water to boost your blood circulation. Now you can snuggle into your warm bathrobe or towel and take a deep breath in. You can use the oshibori you made for your hands. You can also roll up a damp towel with a few drops of essential oil on and put it around your neck to relax this area.

5 3 - http://usa.loccitane.com/aromachologie-revitalizing-shower-gel--travel-size-,82,1,29249,1074149.html 4 - http://www.salt-way.com/product/neroli-5-oz/ 5 - http://www.konjacspongecompany.com/shop/bath-sponges/pure-konjac-big-buffer-body-sponge.html

3 The face You can now leave the damp atmosphere of your bathroom to let your skin breathe again. Let’s now focus on relaxing your face as it’s a very important step. Whether you suffer from sore eyes, headaches or stiff muscles, the self-massage movements described here will help you unwind and ease your pain. As a bonus, it reactivates your blood and lymphatic flow which gives your skin a nice healthy complexion again. For the massage, try this product advised travel product from Vinésime(1) or use daily facial cream.

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Now let’s start. Apply the product on both your face and neck. Rub your palms together to warm them up, and then join them palm to palm like in a praying position. Breathe in and out, slowly, deeply. Put your hands gently on your face and feel the warmth, you are now ready. • WHOLE FACE With both hands, start with a light touch on your whole face and neck. Repeat 3 times. You can press more or less with the tip of your fingers, but use your whole palms, slowly or fast, whatever feels nicer to you. You can do linear or curved movements, like in Ss or 8s. • CHIN & SMILE FOLDS Starting with your chin, grab your skin and muscles between your thumb (underneath) and the rest of your fingers (only with the tip of your fingers). Use circular kneading movements going from your chin up your nasolabial folds (your ‘smile wrinkles’). Repeat several times up and down the fold.

1 - https://shop.vinesime.fr/en/racines-du-temps-line/17-seve-precieuse-declat-au-complexe-a2oc-bourgogne.html

• CHEEKBONES Starting at the outer edge of your nose, apply gentle pressure as your fingers move up to your cheekbones, and continue along the cheekbones. Following the same course, sweep your fingers firmly this time. Repeat 5 times. • EYE AREA Starting on the inside corner of your eyes, massage the arch of your brows towards the outside corner of your eyes, and gently down to your lower eyelids then inside corner again. Repeat 5 times in circles. • FOREHEAD With the tip of your fingers, massage your forehead up towards your hairline. Repeat several times and then do the same but with your palms. • FACE Grab your skin between your thumb and index. Do ‘grab-release’ movements all over your face. With the back of your hand, starting under your chin, do gentle slaps all around your face. Finish your face massage by firmly (firm but not hard) sweeping your hands from your chin to your clavicles. Repeat 3 times.

The Body

Get comfortable, ready for your body self-massage. Your your legs are slightly bent. Keep clothes you’re comfortable in and which allow you to move freely. Use a relaxing massage oil (advised travel product from Organic Baths(1)). With your hands palm to palm on your chest, breathe deeply. Gently rub in the oil on your legs, from hip to toes. Now you’re ready. For each movement, start with one side and then follow the same steps for the other. • FEET & ANKLES - Bend your leg and turn it on the outside so you can reach your foot easily. With both hands, massage your sole and pay particular attention to the plexus reflex area on the plantar surface. It’s below the heads of metatarsals 2 & 3, at the start of the internal curve of your foot. - On the upper side of your foot, massage the lines going from between your toes to your ankle with brief pressures with your thumbs. These lines follow the lines between the metatarsals. - Place both hands tightly around one ankle, one above the other. Turn your hands -kept tight- in opposite directions around your ankle. • LEGS Lower leg - With your leg bent towards the outside, massage the inside of your lower leg from ankle to knee sweeping firmly your thumb. Do the same on the outside of your leg (turn your leg towards the inside).

1 - https://www.organicbath.co/products/stress-less-organic-body-oil?variant=1034636588

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- Place your foot on the ground (or any other surface you’re sitting on) and apply a gentle pressure with both thumbs placed on your calf, start towards your knee and go down to your heal (more specifically your Achilles’ tendon). • LEGS Thighs Bend your leg slightly and massage your thigh with both hands. Spread your fingers and apply firm pressure with the tip of your fingers all over your thigh. With your fists, gently tap your thigh all over. • ARMS Now sit in a lotus like position. Rub in your massage oil on your whole arms and shoulders. - With your right hand and fingers, make a bracelet around your left wrist. Turn the bracelet left and right energetically to massage your wrist. Then with the tip of your right hand fingers, rub your forearm and then upper arm on their entire length (firm and quick massage, in an ayurvedic massage way). Do the same on your right arm using your left hand. - Place one hand on the opposite shoulder, and with the other hand, use your wrist to tap your biceps and triceps. • ABDOMEN Massage your chest clockwise going up towards your clavicles (towards your cleavage for women). Pay particular attention to your clavicles area, and then finish with a neck and shoulder massage.

The post-massage time: as long as you need or wish!

Inmanyspas,you’llfind a relaxation room. It’s a room dedicated to the after treatment time.You often find c omfortable b eds t o l i e d own, but a l so m a gazines t o take your mind away from stressful thoughts and food and drinks to mix relaxation and pleasure.Make the most of the time you have there. You can have this precious time at home too; put on some comfy clothes put in advance in your luggage (advised products : socks from We Are Thought(1); nightwear from PeopleTree(2); slippers from Celtic & Co(3); sweaters from Indigenous(4) ; scarf from So Cozy(5); scarf from Bloom & Give(6)). You can enjoy a hot drink (herbal tea, infusion) and some dry fruits, almonds or nuts, which are packed with good fatty acids and vitamin E and A. Grab a book,listen to some music,turn on your phone again if you need to.Slowly reconnect with the outside world. (advised products:tea fromThe East IndiaCompany(7); infusionfrom Birchall8)). You might be going to bed now, so why not spray some‘pillow mist’in your bedroom for a deep relaxing sleep… (advised product from Cinq Mondes(9)). Did you like it? Do you feel the difference? Was this massage a nice experience? Please let us know and share your impressions on the social network. Your next step? Why not try another of our massage tutorials?

1- https://www.wearethought.com/sustainable-socks/ 2- http://www.peopletree.co.uk/women/nightwear 3- https://www.celticandco.com/us/womens/footwear/slippers 4- https://indigenous.com/collections/sweaters-cardigans 5- http://www.socosy.co.uk/61-baby-alpaca-wool 6- https://www.bloomandgive.com/collections/scarves 7- http://www.theeastindiacompany.com/products/campbell-darjeeling-tea-sachets-x20/ 8- https://birchalltea.co.uk/tea-shop/lemongrass-ginger-prism-20/ 9- http://www.cinqmondes.com/eau-de-bengalore.html?___store=en&___from_store=en

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