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Enjoy the perfect cookie recipe that is filled with the flavors of fall. This recipe makes a lot of cookies, so share them at your next social gathering or work party!

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Pumpkin Spice Cookies

Enjoy the perfect cookie recipe that is filled with the flavors of fall. This recipe makes a lot of cookies, so share them at your next social gathering or work party!
<h2>Pumpkin Spice Cookies 
(makes 24 cookies)</h2>
<h3>Ingredients:</h3>
<ul>
<li>2 Tbsp. butter, softened</li>
<li>2 Tbsp. prune puree</li>
<li>1 c. brown sugar</li>
<li>¾ c. canned pumpkin</li>
<li>¼ c. molasses</li>
<li>1 egg</li>
<li>1 egg white</li>
<li>1 tsp. vanilla extract</li>
<li>1½ c. unbleached all-purpose flour</li>
<li>½ c. whole-wheat flour</li>
<li>½ tsp. baking soda</li>
<li>1 tsp. baking powder</li>
<li>1 tsp. cinnamon</li>
<li>½ tsp. allspice</li>
<li>½ tsp. ginger</li>
<li>Pinch of kosher salt</li>
</ul>
<h3>Directions:</h3>
<ol>
<li>Heat the oven to 350°F. Spray a baking sheet with nonstick cooking spray and set aside.</li>
<li>In a bowl of a stand mixer fitted with a paddle attachment, cream together the softened butter, prune puree, and brown sugar. Add the canned pumpkin, molasses, egg, egg white, and vanilla and continue to mix until smooth.</li>
<li>In a separate bowl, sift together the flours, baking soda, and baking powder and add the cinnamon, allspice, ginger, and salt. Add the dry ingredients to the mixer and mix on low speed just until incorporated. Scoop spoonfuls of dough onto the baking sheet, leaving about 2 inches of space between the balls of dough. (They will spread slightly during cooking.)</li>
<li>Bake for 12 to 14 minutes, until puffed and slightly golden around the edges. Cool at room temperature.</li>
</ol>
Calories: 100; Total fat: 1 g; Carbs: 20 g; Dietary fiber: 1 g; Protein: 2 g

You’re not alone if you are confused about choosing healthy foods at the market. Here are a few tips to help you make the best choices.

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How to Marke Good Grocery Store Choices

You’re not alone if you are confused about choosing healthy foods at the market. Here are a few tips to help you make the best choices.
<ul>
<li>Always read the ingredient list.</li>
<li>Look for foods with fewer ingredients.</li>
</ul>
Packaged foods tend to have long, dense, small-font paragraphs of ingredients.
Most packaged foods contain unpronounceable chemicals, food coloring, and lots of added sugar, salt, and fat—far more than is optimal for human health. Some chicken broths contain as much as 800 mg of sodium (salt) in a one-cup serving and sugar as well.
It is unlikely that if you made your own broth, you would use that much salt or add any sugar. Additives are known by food companies to be both cheap and palate-enticing, but they provide little more than empty calories at best and health hazards at worst.
A bag of snap peas has one ingredient: snap peas. So does a head of cauliflower. A steak or a pack of chicken breasts also each have one ingredient.
What&#8217;s implied in buying simplified foods is that you will add other ingredients like salt, pepper, spices, or oil—and you will know what they are. When you let packaged food companies prepare or cook for you, they usually add cheap and unhealthy ingredients you don’t want or need.
There is a reason that packaged foods sell well. In addition to convenience, they are tasty. We are programmed to love foods with salt, fat, and sugar—and food manufacturers, with sophisticated research and development departments, create them to be addictive to some degree.
As mammals 100,000 years ago, man often faced feast or famine conditions. We have evolved to gorge ourselves on calorie-rich sugars and fats when they are available as an instinct to sustain life when scarcity arrives. But modern life provides most of us with far too much food. The cheapest and most enticing are often highly tempting calorie-rich packaged foods.
For maximum health, we have to break the habit of filling up on these appealing foods. If you prefer not to make your own pasta sauce, buy sauce made only from tomatoes, olive oil, oregano, garlic, and assorted herbs, rather than those with added chemicals and tons of added sugar. If you are used to high amounts of sugar in your pasta sauce, it may take a while to get used to eating a tangier, more natural sauce with little more sugar than what is naturally found in tomatoes.
Location is Key
Steering clear of packaged foods means shopping in the outer aisles of the supermarket. The mac &#038; cheese, frozen dinners, cake mixes, cereal, and hamburger helpers all live in the middle aisles. Dairy, eggs, produce, and meat usually line the periphery of markets along the sides and across the back. That&#8217;s where to shop for healthier fare.
Ingredient Order Matters
Note that ingredients are listed on packages in descending order by weight, so the first ingredient is the most plentiful. And this is why reading labels pays off. If you&#8217;re buying breakfast cereal and the first or second ingredient is sugar, a bowl of that cereal will have more in common with a candy bar than with a healthy and nutritious first meal of the day. For that reason, in general, it&#8217;s best to avoid packaged foods that announce sugar as one of the first three ingredients.
Try this experiment if you are dealing with a demanding child desperate for sweet cereal. For kids old enough to read, unleash them into the cereal aisle and tell them they can have any cereal they want as long as it has four grams or more of fiber per serving.
The Benefits of Fiber
While most cereals have a high grain content and will have relatively high sugar or carbohydrate counts (carbohydrates digest into sugar), four grams or more of fiber will indicate the presence of whole grains. Fiber comes mainly from the hulls left on grain that has not been processed or refined. Fiber is usually indigestible, but our gastrointestinal tracts try anyway.
Fiber slows down digestion, slowing the rate at which sugar gets into the bloodstream. Instead of hitting your bloodstream at 100 miles per hour and spiking your levels too quickly for your body to handle, a high-fiber meal regulates the sugar onslaught more effectively and healthfully, making the food less likely to trigger Type 2 diabetes over time.
Seek Whole Foods
Look for whole foods in the ingredients. If you eat gluten, buy whole wheat bread rather than &#8220;wheat&#8221; bread made with refined white flour. The term &#8220;multi-grain&#8221; can be misleading. It just means there is more than one grain in the mix, but if the grains are processed and refined, then you can be eating white flour and white rice with none of the fiber or vitamins found in unprocessed whole grains.
Stay Away From Stealth Sugars
Don&#8217;t forget to be aware of added sugar. You never want this number to exceed 5-8 grams per serving.  As defined by the FDA, sugars added during food making include sugars from syrups and concentrated fruit or vegetable juice. In addition to setting us up for the onset of Type 2 diabetes, a diet high in sugar is likely to set off an inflammatory response that can exacerbate auto-immune disorders, joint pain, and other maladies.
Find the Good Fats
Fats have earned a bad reputation, but guess what? They are essential for your brain, organs, and heart to function well. What you want less of are saturated and trans fats. Trans fats are so harmful that the FDA banned their use in 2018. But watch out even for high amounts of healthy fats because prepared foods high in fat are often high in sugar too. Think of packaged cookies and cakes.
Beware of Tricky Terms: 
<ul>
<li>&#8220;Light&#8221; or &#8220;lite&#8221; products. Anything &#8220;light&#8221; has been processed to cut down on calories or fat, which means even the nutrients in them can be watered down. And sometimes, the process the food undergoes to make it &#8220;light&#8221; brings its own health threats.</li>
<li>Multigrain: Do not mistake this for &#8220;whole grain.&#8221;  They are not the same thing.</li>
<li>Natural: This only indicates that at some point, the food producer worked with a natural source, such as an apple or rice, to produce what may well be a highly processed and refined food that is, in fact, not related to nature by the time it gets you.</li>
<li>Low-fat: This designation usually means that the fat in the original product – milk, yogurt, ice cream, cream cheese, crackers, cookies &#8211; has been reduced. In some cases, the fat has been replaced with added sugar or other materials or chemicals to compensate for the loss in flavor that fat removal created. In some cases, eating such products can feel unsatisfying, leading consumers to eat more, which can lead to weight gain or feeling more hungry.</li>
<li>Enriched: This means that real nutrients naturally found in food have most likely been removed, and, to compensate for that loss, manufacturers have added vitamins and minerals. This ploy is typical in most white bread and other refined flour products. A loaf of white bread would provide a few nutrients without additives.</li>
</ul>
In summary, stick to simple, whole foods, and ignore the fake stuff. We know a bag of Cheetos can taste great, but with its 20+ ingredients, you&#8217;re better off shaving the kernels off an ear of fresh corn, throwing them in a skillet and sauteing with olive oil, salt, cheese (if you eat dairy), fresh garlic, oregano and some cayenne for a delicious savory snack full of flavor, natural sweetness, heat, and tang, with only 2.9 grams of sugar, low fat, moderate fiber, vitamins C, B, E and K, and the carotenoids lutein and zeaxanthin, which research shows are great for eye health.
Processed foods are always tempting (and taste great going down), but most foods found in nature will be better for you than most manufactured products.
The Takeaway:
<ul>
<li>Choose foods that list whole foods at the front of the ingredient list.</li>
<li>The fewer the ingredients, the better.</li>
<li>If you can’t pronounce their names, put it back on the shelf!</li>
</ul>

Make these easy Cocoa Pancakes that are the perfect morning indulgence. These dessert worthy gluten-free pancakes are sure to be a treat!

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Cocoa Pancakes

Recipe created by Miraval Austin
Created by Miraval Austin Executive Chef, Ben Baker 
Make these easy Cocoa Pancakes that are the perfect morning indulgence. These dessert worthy gluten-free pancakes are sure to be a treat!
Prep Time: 10 min 
Cook Time: 10 minutes 
Servings: 8 pancakes 
Tools: Mixing bowl, mixing spoon, sauté pan or griddle, measuring cups, measuring spoons, and spatula
<h3>INGREDIENTS:</h3>
<ul>
<li>3 tbsp warm water</li>
<li>1 tbsp ground flax seed</li>
<li>1 flax egg</li>
<li>1 cup gluten-free pancake mix</li>
<li>1.5 tbsp avocado oil</li>
<li>1 cup oat milk</li>
<li>1 tsp cocoa powder</li>
<li>1 tbsp sugar</li>
</ul>
<h2>DIRECTIONS:</h2>
<ol>
<li>Combine the warm water and ground flax seed, and let it expand for 5 minutes. The mixture should become gelatinous.</li>
<li>In a separate bowl, combine the oat milk, avocado oil, flax seed mixture, and sugar. Fold in the gluten-free pancake mix and cocoa powder, and stir until combined.</li>
<li>Gently heat a non-stick pan or griddle, and season with a little avocado oil.</li>
<li>Spoon 1/4 cup of the pancake mixture onto a heated griddle and cook until bubbles rise to the surface and begin to pop.</li>
<li>Flip the pancake over and finish on the other side.</li>
<li>Serve with your favorite toppings.</li>
</ol>

This beef tenderloin with red wine cranberry sauce is the perfect way to impress your guests! 

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Petite Filet with Cranberry Demi

EXPLORE MORE RECIPES 

<h3>Created by Miraval Berkshires Executive Chef, Justin Taylor.</h3>
This beef tenderloin with red wine cranberry sauce impressive entree for any dinner crowd.
<h3>Ingredients:</h3>
<ul>
<li>1 lb organic chicken wings</li>
<li>1 tbsp avocado oil</li>
<li>2 ea large shallots, large dice 1 ea carrot, peeled, large dice</li>
<li>1 tsp sugar, turbinado</li>
<li>2 tbsp red wine vinegar</li>
<li>2 cups, cabernet sauvignon</li>
<li>2 qts beef bone broth, unsalted 1 ea bouquet garni, (a bundle of fresh thyme, parsley, bay leaf)</li>
<li>½ tsp whole black peppercorns</li>
<li>½ cup, dried cranberries</li>
<li>4 ea, 5 oz prime beef tenderloin filets</li>
</ul>
<h3>Directions:</h3>
<ol>
<li>Heat a 4 qt enameled cast iron pot (Le Creuset or Staub or any heavy bottom 4 qt stainless pot) on medium-high heat and pan roast the chicken wings with oil until deeply golden brown.</li>
<li>Reduce the heat and remove the chicken wings onto a wired rack.</li>
<li>In the same pan add the shallots and carrots.</li>
<li>Sauté on medium-low heat for 3-5 minutes, stirring to pick up the chicken bits or “fond” in the pan.</li>
<li>Add the sugar and vinegar and simmer for 1 minute.</li>
<li>Add the red wine and cook to reduce by half.</li>
<li>Add the roasted chicken wings back to the pan.</li>
<li>Add the bone broth, bouquet garni, and peppercorns and bring the liquid to a simmer.</li>
<li>Simmer on low heat for 5 hours, skimming with a ladle periodically to remove any fat or impurities rising.</li>
<li>Strain everything through a fine chinois into a smaller pot and simmer the strained liquid on low heat until it’s reduced to a sauce- like consistency (or able to coat a spoon).</li>
<li>Strain once more and add the Allow to sit warm while you cook the steak.</li>
<li>Season and cook your steaks in a sauté pan or grill to medium rare or preferred temperature. For a home cook, we recommend using a thermometer and cooking the steak to 125 degrees F and allowing to “rest” for 5 minutes until serving. It will continue to cook as it sits.</li>
<li>Taste your sauce for seasoning and finish with a little butter whisked in if desired. It will give more shine.</li>
<li>On a warm platter slice your steaks and generously pour the sauce around them.</li>
<li>Serve with grilled green vegetable of choice and or puree (parsnip, potato, cauliflower).</li>
</ol>

Recipe created at Miraval Berkshires 

Wind down summer with this sweet and spicy grilled chicken recipe—perfect for al fresco dining before the cooler temperatures send us indoors. Pair it with a fruity and refreshing peach margarita that will add some fun to your outdoor gathering.

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Recipes for Al Fresco Dining

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Do you have a favorite Miraval meal, dessert, snack, or cocktail that you wish you could recreate at home? Now you can! Miraval Chefs provide tools and recipes for creating a life in balance through culinary inspiration, education, and discovery. Submit a recipe request below!
Receive Miraval recipes by following us on social or sign-up for our newsletter. Our most popular recipes requests will be featured monthly on social and the Miraval blog.

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Wind down summer with this sweet and spicy grilled chicken recipe—perfect for al fresco dining before the cooler temperatures send us indoors. Pair it with a fruity and refreshing peach margarita that will add some fun to your outdoor gathering.
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<h2>Spice-Rubbed Chicken Breast With Fresh Fruit Salsa</h2>
Serves: 6
<h3>Fresh Fruit Salsa</h3>
<h4>Ingredients:</h4>
<ul>
<li>1 cup diced strawberries</li>
<li>1 ½ cup diced pineapple</li>
<li>1 cup diced papaya</li>
<li>¼ cup (or one whole kiwifruit, diced (optional)</li>
<li>1 teaspoon finely shredded fresh mint</li>
<li>1 teaspoon finely chopped fresh cilantro</li>
<li>½ cup fresh squeezed orange juice</li>
<li>1 tablespoon finely chopped green onion</li>
<li>½ teaspoon finely chopped jalapeño pepper</li>
</ul>
<h3>Chicken Breasts</h3>
<h4>Ingredients:</h4>
<ul>
<li>6 boneless, skinless chicken breasts (about 6 ounces each)</li>
<li>1 tablespoon smoked paprika</li>
<li>1 teaspoon. ground cumin</li>
<li>1 teaspoon kosher salt</li>
<li>Pinch cayenne pepper</li>
</ul>
<h4>Directions:</h4>
<ol>
<li>Combine salsa ingredients in a large bowl, mix well, and cover and refrigerate for about 1 hour before serving.</li>
<li>Heat a grill or a grill-pan to medium.</li>
<li>With a meat pounder or heavy rolling pin, pound the chicken breasts to an even thickness.</li>
<li>Stir together smoked paprika, cumin, salt, and cayenne.</li>
<li>Spray both sides of chicken with nonstick cooking spray, then season both sides with spices, patting so the spices stick.</li>
<li>Grill chicken over medium, turning once, until it’s no longer pink in the center, about 3 minutes per side, depending on chicken’s size and thickness.</li>
<li>Let chicken breasts rest for a few minutes, then cut into angled slices.</li>
<li>Arrange the sliced chicken on each plate and mound salsa next to it, with some salsa covering chicken.</li>
<li>Serve immediately.</li>
</ol>
<h2>Peach Margarita Cocktail</h2>
Here’s a fun cocktail from Miraval Arizona&#8217;s Chef Kyle, who has been getting creative with the beautiful peaches from our garden:
Yields: 1.5 drinks
<h3>Ingredients:</h3>
<ul>
<li>1 ounce blanco Tequila</li>
<li>1 ounce Repesado Tequila</li>
<li>¼ ounce Ancho Reyes Chile ancho liquor</li>
<li>1  orange</li>
<li>1  lemon</li>
<li>2 ounces fresh peaches</li>
<li>¼ ounce honey simple syrup</li>
<li>2-3 dashes old fashion bitters</li>
</ul>
<h3>Directions:</h3>
<ol>
<li>In a shaker bottle, muddle peaches with simple syrup and fresh juice from orange and lemon. Add in all liquors and a few dashes of bitters.</li>
<li>Add ice to the shaker and shake your heart out. Pour over fresh ice in a cocktail glass and garnish with more peaches OR with corn shoots to give it that afternoon glow.</li>
</ol>

From Miraval Arizona’s Kitchens

Little details play a big role in helping us make your stay as meaningful and magical as possible.

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Know Before You Go

Welcome to your Miraval experience. We are honored to have you join us at one of our Miraval Resorts, and we want to give you the tools needed to maximize your time with us.
Little details play a big role in helping us make your stay as meaningful and magical as possible. As you start planning your Miraval stay, you might have a few questions. Watch the video below for some helpful notes to make the most of your stay.
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Your Questions, Answered 

Planning at stay to Miraval Resorts and don't know where to start? We've put together a step-by-step guide that will help you along the way!

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JamesBaigrie_Wyndhurst_room_life_6261

Booking Your Trip to Miraval Resorts: Where to Begin?

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Journeys with Intention put you at the center of your wellness experience. We curate personalized experiences that align with what matters most—your connection with yourself, others, and the world around you. Though these intentions are a useful starting point, they are merely that: a place from which to begin. Your Miraval journey will be entirely your own—as one-of-a-kind as you are.

CHOOSE YOUR INTENTION

By Araxe Hajian
I recently convinced my longtime friend and neighbor, Sarah, to join me on my next visit to Miraval. We have talked about going together for ages but never found time to commit. Sarah is recovering from surgery and lost her mom to Alzheimer’s last year. So, she’s been through some things, and it’s a good time for friends to make good things like Miraval happen.
I am a procrastinator by nature, but I often hear my grandmother’s voice responding to my I-don’t-have-time-for-it declarations with, “If not now, then when?” Maybe you can relate. Think of the family reunion that didn’t take off because no one could agree on a date. Or the in-person work team retreat that hasn’t happened in three years because projects and schedules never seem to align.
The beauty of going to a <a href="https://www.miravalresorts.com/" target="_blank" rel="noopener">Miraval Resort &#038; Spa</a> is that even the first step—booking and showing up—is a commitment to living in the present moment.  Each Miraval visit teaches me another level of mindfulness, whether it’s through finding my authentic self, supporting my team, or nourishing loved ones, like my friend, Sarah.
Here is my planning journey; hopefully, it will help you when you are ready to take your own.
<h3>1. Find the Right Spot</h3>
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The first question is: which resort do we choose?
I have been to all three properties (<a href="https://www.miravalresorts.com/blog/miraval-berkshires-wellness-in-all-seasons">Massachusetts</a>, <a href="https://www.miravalresorts.com/blog/miraval-austin-wellness-in-the-texas-hills">Texas</a>, and <a href="https://www.miravalresorts.com/blog/miraval-arizona-wellness-in-the-sonoran-sun">Arizona</a>) and cannot claim a favorite. I sent Sarah <a href="https://www.miravalresorts.com/blog/miraval-resorts-destinations-whats-the-difference">blog posts</a> that describe each resort’s differences so she could read and decide for herself. She chose <a href="https://www.miravalresorts.com/blog/miraval-berkshires-wellness-in-all-seasons" target="_blank" rel="noopener">Miraval Berkshires</a> in Massachusetts.
When I asked what convinced her, she said it was the wrong time for big southwestern skies or bright sun. She explained that her current vibe calls for dark-stained wood, fireplaces, and cozy corners with soft lights and warm soup. Plus, the word “sanctuary” in the description won her over.
We are northeastern bound!
<h3>2. Pick a Package</h3>
We are going with the <a href="https://www.miravalresorts.com/berkshires/packages/miraval-unlimited-package" target="_blank" rel="noopener">Miraval Unlimited Package</a>, which includes all meals, snacks, and non-alcoholic beverages. It offers a $175 nightly resort credit, which we can use for spa treatments, fee-based workshops, or private sessions with specialists. The price includes a whole menu of complimentary wellness activities and full access to the spa, gym, pools, and common spaces.
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<a href="https://www.miravalresorts.com/berkshires/stay-with-us/packages#whats-included" target="_blank" rel="noopener">Take a look at what unlimited really means!</a>
I love this type of trip because—aside from packing my suitcase—all the details are taken care of before I even arrive. The package includes a shuttle ride from a nearby Hartford, CT airport directly to the property. I love not having to think about ride-sharing apps or hailing taxis—the idea of being met at the airport and letting someone else take over the logistics from there is a dream! I can tuck my wallet away for the duration (all Miraval Resorts &#038; Spas are gratuity-free) and not have to think about it again until I check out.
There’s a bonus: If you stay four nights, you get your fifth night free. The only catch is that you have to arrive between Wednesday and Saturday to get it. For us, it’s a no-brainer: why plan for four nights when you can stay for a fifth one free?
<h3>3. Book Your Dates</h3>
Visiting Miraval Resorts has taught me the value of planning ahead. The brand’s <a href="https://www.facebook.com/MiravalResorts" target="_blank" rel="noopener">Facebook page</a> recently asked its followers for advice for first-time visitors. The number-one recurring comment was: Book your treatments and activities in advance.
Number two was: Don’t overschedule, followed by number three: Dine (at least once) in your bathrobe.
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As a repeat guest, I concur with all of the above. I can’t tell you how disappointed I was last time when—despite the Experience Planners’ incredibly helpful efforts—I couldn’t get into the new <a href="https://www.miravalresorts.com/berkshires/life-in-balance-spa#spa-menu" target="_blank" rel="noopener">Obsidian &#038; Sage Detoxifying Ritual</a>. It’s a spa treatment that uses a soft-pack bed. As I write this on a cold wintry night, I can only dream about being able to “surrender to a warm chrysalis of safety in a gravity-defying float,” as it is described in the online spa menu.
I also cannot overstate how important it is to schedule downtime (meaning, time to do absolutely nothing) and mealtimes. It’s easy to get so excited about doing as much as possible that you forget to rest or eat in between activities. But don’t underestimate the sense of restorative bliss that comes from spending time with a book and teacup sitting by a fireplace or lounging in the Life in Balance Spa quiet room.
The whole point of visiting a place like Miraval Resorts is to practice living a life in balance, so it’s a good idea to start with the simple things, like knowing when to take a break and nourish yourself. Plus, fine dining in your bathrobe? Sign us up, please!
*Insider tip: I’ve learned from past trips that you can avoid the frustration of waiting lists for popular classes, private sessions, and treatments.  They fill up fast! The website says to book at least eight weeks ahead, which is when they post their most recent listings.
<h3>4. Choose Your Room</h3>
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You can double up and share a room or get your own if you want more privacy. We decided to share—partly because it can sometimes bring the per-person price down a bit and partly because we are channeling a slumber-party vibe. We rarely get a girlfriend getaway and want to maximize our time together.
Again, booking early helps, especially if you hope to get a particular room type. Each of the three resorts has an <a href="https://www.miravalresorts.com/berkshires/stay-with-us">Accommodations</a> page that can help you sort out what room type will be best for you.
I’m dying to stay at the <a href="https://www.miravalresorts.com/berkshires/stay-with-us/accommodations/wyndhurst-mansion">Wyndhurst Mansion</a>. Last time, I stayed in one of the newer cottages, and I loved it, but after seeing the Mansion in person, I knew I had to come back and stay in one of the upstairs rooms. Instead of hanging out to watch Downton Abbey together, Sarah and I would stay in our own version of a posh historic estate, complete with a roaring fireplace, marble-topped bar, rooms named for poets, sweeping views, and afternoon tea!
Once you select your dates and room type, you click &#8220;book now&#8221;, which takes you to a World of Hyatt Page (Miraval is part of the Hyatt family). Here’s another bonus: you can use and earn World of Hyatt Points if you’re a member.
After you book here, you’ll get your first email with your guest confirmation number. Keep it handy to plan your activities online. The Miraval Experience Planning team is always available to help curate your itinerary as well.
<h3>5. Book Your Transportation</h3>
When you finalize how you are arriving (flight, train, car), you can better plan your activities. Even though it’s possible to drive from our homes in Virginia, we decided that truly getting away (for us) meant leaving the steering wheel in other people’s hands.
We booked flights to Bradley International Airport in Hartford, Connecticut, happy to use the included greeting at the airport and shuttle ride to the resort. You can get to this property in several ways, including Amtrak, Metro North, other surrounding airports, the Hampton Jitney (during select months of the year), or the drive-in option.
<h3>6. Set an Intention</h3>
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Each time I visit Miraval, I have intentions that stay the same (relaxing, spa time, great food) and others that shift with the times. I had come to Miraval to grieve (after my husband died) and to feel joy (when I turned 50). I have come with <a href="https://www.miravalresorts.com/groups-retreats" target="_blank" rel="noopener">groups</a>, as part of immersions, and by myself.
I was going for me this time, but I also wanted to support an old friend who had sat with me at our kids’ countless bus stops and orchestra performances over many years. We did everything together, from hosting Star Wars Birthday parties to helping each other into funeral clothes. It was time to do something that wasn’t about caring for other people. Something that would let us drop the tags of Mom, Daughter, Wife, Nurse, or Patient for a hot minute and remind us of who we are as individuals.
If an intention is an energy that shifts hope into action, I needed to think about how to define that energy. What do these words (intention, energy, hope, action) mean in our modern—and often overwhelming— world?
“Hope,” wrote Emily Dickinson, “is the thing with feathers.” She might have penned that line just a few miles from (and about a decade before its construction) the Gilded Age mansion room awaiting us at Miraval Berkshires.
Dickinson’s words remind me that good things persist—and that the hope bird sings in our souls—no matter how weird life gets. A thing with feathers feels like a good intention, and Miraval Berkshires even has a Birds of Prey program I’ve always wanted to try.
<h3>7. Take the Quiz</h3>
So, how do you translate your intention into an itinerary?
The menu of activities and spa services can be overpowering at first glance. I highly recommend doing a little background research before booking anything.
The website has a great starting point if you’re unsure—as I was—of how your intention can guide your stay. They even have a quiz and a series of pathways called <a href="https://www.miravalresorts.com/start-your-journey">Journeys with Intention</a>, and you can also read a post about it <a href="https://blog.miravalresorts.com/2022/02/18/wellbeing-with-intention/">here</a>.
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The quiz is not complicated. It points you to predetermined journeys with sample itineraries to follow, or you can customize your own. We each took our quizzes and landed on Reconnection Getaway. You don’t have to have the same intention as your travel-mate, but it helps to know where your itineraries can overlap.
Start by clicking the Start Planning button, which takes you to the Activities calendar. Select your arrival dates and check out a sample itinerary. Here’s an example:
<div id="attachment_18543" style="width: 952px" class="wp-caption alignnone"><img aria-describedby="caption-attachment-18543" decoding="async" loading="lazy" class="wp-image-18543 size-full" src="https://login.miravalresorts.com/wp-content/uploads/2023/02/2023-02-16-11_21_32-Reconnection-Getaway-Miraval-Berkshires-and-12-more-pages-Work-Microsoft​-.png" alt="" width="942" height="677" />Miraval Berkshires Reconnection Getaway Sample Itinerary</div>
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Remember that these itineraries are just suggestions and don’t include one-on-one sessions with specialists. Use them as jumping-off points to explore all the resort has to offer.
This is where I gave Sarah some homework, as she is new to the whole experience. As an <a href="https://www.miravalresorts.com/authentic-circle" target="_blank" rel="noopener">Authentic Circle member</a> (Miraval’s loyalty program), I am familiar with the offerings, but I like to see what’s new and try out something I’ve never done before.
<h3>8. Explore the Website &#038; Blog</h3>
Take your time to click on the website links for <a href="https://www.miravalresorts.com/berkshires/experiences">Experiences</a> and the <a href="https://www.miravalresorts.com/berkshires/life-in-balance-spa">Life in Balance Spa</a>, and read <a href="https://www.miravalresorts.com/blog">blog</a> posts about the various offerings you might want to try (including unique dining experiences). I told Sarah to start making a list of things she is curious to try.
It’s also helpful to learn about the <a href="https://www.miravalresorts.com/berkshires/experiences/specialists">specialists</a>. If Miraval Resorts were a camp, they would be the counselors. They’re not just workshop leaders who clock in and out. You’ll see and work with the same people throughout your visit—they’re resident experts who don’t just work at Miraval; they live and breathe it with you.
Based on the photos I brought home after my last visit, Sarah already knows she wants to work with Raya, who offers aura photography. We are excited to do her workshop together—and maybe even a private duet—to see how our aura colors change and combine when we are together.
<h3>9. Create a Wishlist</h3>
Now it’s time to turn your notes into a wishlist. You can throw restraint out the window at this step since nothing you add is permanent. Add more than you think you might do so you have backups in case some classes aren’t available when you’re ready to confirm.
Keep a separate list of spa services and private sessions you want to try, download your wishlist, and get ready to lock in your itinerary with an Experience Planner.
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<h3>10. Finalize your Itinerary &#038; Add Private Sessions</h3>
Your last logistics step is to get on the phone with an Experience Planner. Make sure you have your notes and wishlists ready. If it is your first time visiting, we recommend calling one of our Experience Planners who are available to help you enhance your stay by recommending experiences and spa services that align with your intentions. If calling in is not your style, you can email an Experience Planner <a href="mailto:Berkshires.experienceplanning@miravalresorts.com">here</a> and schedule a time for them to call you.
You can use the <a href="https://bookingportal.berkshires.miravalresorts.com/?_gl=1*1fa595*_ga*MTQ1MzU1OTE3MC4xNjIxMzU4MTc0*_ga_EN094J3LKP*MTY3NjU3Mzc5Ny4xNDUuMS4xNjc2NTc1NTMwLjUxLjAuMA..&#038;_ga=2.20150779.251715811.1676314509-1453559170.1621358174" target="_blank" rel="noopener">online portal</a> if you’re a repeat visitor or just want to reserve a place in a workshop, private session, or spa service. This is an excellent option for holding your spot early, but you should still talk things through with an Experience Planner on the phone to ensure you’re getting the best possible itinerary. It’s worth the wait to do a little extra legwork and avoid surprises.
Now we can pause until it’s time to start packing. In the meantime, Sarah and I picked up a few books to get us in the mood and mindset for a mindful Miraval stay, including <a href="https://miravalstore.myshopify.com/products/on-being-human-jennifer-pastiloff?_pos=1&#038;_sid=de117285f&#038;_ss=r" target="_blank" rel="noopener">On Being Human</a> by Jennifer Pastiloff and The Power of Fun by <a href="https://www.miravalresorts.com/collaborators/catherine-price" target="_blank" rel="noopener">Catherine Price</a>. We are even following the advice of this <a href="https://www.miravalresorts.com/blog/digital-mindfulness-social-media" target="_blank" rel="noopener">Digital Mindfulness blog</a> to start tapering social media and phone time as we count down the days to our unplugged adventure at Miraval Resorts.
Stay tuned for our next blog post on what to do next, including packing tips, digital mindfulness tips, and more.
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At Miraval Arizona, the sun shines 350 days a year on 400 acres of pristine desert. In the Catalinas’ warm shade, life balances between desert and mountain in a serene space of discovery and quiet reflection.

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MiravalAZ-12

Miraval Arizona: Wellness in the Sonoran Sun

Explore our packages, see what’s included, and start planning your stay. It’s all about you, and giving you the best value for your wellness journey.

BOOK YOUR STAY

Hitting The Green

<h3 class="has-black-color has-text-color">The Golf Club at Wyndhurst</h3>


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<h3 class="has-text-align-center has-black-color has-text-color">Now included in your Miraval Unlimited Package</h3>


<h4 class="has-text-align-center has-black-color has-text-color">Enjoy a complimentary round of golf during your next Miraval Berkshires getaway</h4>


On the grounds of <a href="https://www.miravalberkshires.com/">Miraval Berkshires</a> sits the historic <a href="https://www.miravalberkshires.com/golf/">18-hole golf course</a> at Wyndhurst. Tree-lined fairways and naturally contoured greens have been carefully preserved since the course was built by Wayne Stiles and John Van Kleek in 1926. The course naturally blends all the beautiful topography of the Berkshires into 18 fantastic holes over 360 acres.


You’ll improve your game with our 10-acre driving range, putting green, and practice area for pitching, chipping, and bunker shots.


Experience our Mindful Golf sessions, which go beyond perfecting your swing to help you become more self-aware and present not only in golf but also in life.


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<div class="wp-block-button aligncenter"><a class="wp-block-button__link has-white-color has-text-color has-background" style="background-color: #c7893e;" href="https://www.miravalberkshires.com/packages-specials/miraval-package/?utm_source=miraval+blog&#038;utm_medium=golf+blog&#038;utm_campaign=miraval+golf+blog&#038;utm_id=Golf+Blog&#038;utm_term=Brand&#038;utm_content=September">BOOK YOUR TEE TIME</a></div>

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<h3 class="has-black-color has-text-color">Mindful Golf Experiences</h3>


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THE JOURNEY TO MINDFULNESS IN GOLF 
Miraval’s approach to Mindful Golf is rooted in the ability to let go. What do you tell yourself after a bad shot? What is your inner monologue as you approach a shot? Does your golf game revolve around fear? This lecture will help you discover how slowing down, recognizing mindsets, and replacing negative self-talk with positive visualization can benefit you and your game. $

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THE ART OF PUTTING 
We often let the things we see overshadow how we feel. How many times have you regretted a decision or action you made that went against your gut? This exclusive-to-Miraval experience provides an opportunity for you to open up, tap into, and trust your intuition rather than solely relying on your eyes for direction. As part of this unique approach, you will navigate the green barefoot under the stars, using only your sense of touch and instincts to guide you. Discover how a shift in perspective and awareness can help you unlock your potential both on and off the course. $

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<div class="wp-block-button aligncenter is-style-fill"><a class="wp-block-button__link has-white-color has-text-color has-background" style="background-color: #c7893e;" href="https://www.miravalberkshires.com/packages-specials/miraval-package/?utm_source=miraval+blog&#038;utm_medium=golf+blog&#038;utm_campaign=miraval+golf+blog&#038;utm_id=Golf+Blog&#038;utm_term=Brand&#038;utm_content=September">BOOK YOUR TEE TIME</a></div>

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Keep your head in line with your spine as you scroll—and find out how simple Pilates practices can prevent pain and rescue your posture. 

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KHaydenMiravalFitnessOutdoors8

Pilates Moves To Stop “tech Neck” Now

Lori Symanowicz’s Polestar Pilates Comprehensive Certification focuses on pre-habilitation and rehabilitation by connecting whole-body health and healing through movement modalities.  Polestar, the gold standard in Pilates, is a science-based foundation of anatomy, physiology, biomechanics, and motor control of the body. Its holistic, science-based approach aligns with Joseph Pilates’ unifying message that “movement heals.” Lori is certified in all Pilates apparatus (Reformer, Tower/Trapeze Table, Spine Corrector, Ladder Barrel, Chair) and is NCPT certified (Nationally Certified Pilates Teacher), the highest caliber of Pilates certification.  Lori loves to help people feel better in their bodies and help them with any injury, such as spines, shoulders, and rotation for golf, tennis, or other activities.

About Lori Symanowicz’s

<h2>Align Your Spine at Miraval Resorts</h2>
Stop! Are you reading this on a screen that’s at eye level?
Keep your head in line with your spine as you scroll—and find out how simple <a href="https://www.miravalberkshires.com/experiences/activities/yoga-fitness/pilates/" target="_blank" rel="noreferrer noopener">Pilates</a> practices can prevent pain and rescue your posture.
<h3>Heavy is the Head that Looks Down</h3>
Roughly 75% of the world’s population hunches over handheld devices with heads flexed forward for hours daily. When we use our computers and <a href="https://miravalresorts.com/blog/everyday-digital-mindfulness-practices/" target="_blank" rel="noreferrer noopener">digital devices,</a> our necks tend to tilt forward for too long and at the wrong angle. This clinical condition is called “tech (or text) neck.” It refers to the onset of cervical spine degeneration resulting from the repeated stress of frequent forward head flexion from looking down at or typing on mobile device screens for long periods. Research shows that 20+ hours/week on an unsupported device increases cervical spine and musculoskeletal disorder risks.
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“Heavy is the head that wears the crown” is a line adapted from Shakespeare, who couldn’t have known that so, too, is the head that continuously looks down at tech. The adult head is heavier than we think—weighing in at 10-12 pounds. It puts little strain on your neck when upright and in a healthy, neutral posture (balanced over the cervical spine, chin parallel to the floor).
However, when you tilt your head forward, you move it out of alignment with your cervical spine, increasing the force on your neck and making your head feel like it weighs five times as much. The more we flex our heads forward, the more the forces on the neck rise, raising the pressure on our necks to 26 pounds at 15 percent and up to 60 pounds at 60 percent.
“A human head held forward only three inches from the shoulders puts 40 pounds of pressure on the neck and upper back muscles,” says <a href="https://www.miravalberkshires.com/experiences/explore/specialists/" target="_blank" rel="noreferrer noopener">Miraval Berkshires Pilates Specialist Lori Symanowicz</a>. “That’s like balancing four gallons of paint on your neck and upper back!”
<h3>Align Your Spine</h3>
Long-term slouching leads to the shortening of muscles in the front of the upper body and the fascia, which can limit movement. “When we have a long-term habit of slouching,” Lori adds, “the solution may not just be as simple as just sitting or standing up straight.”
Frequent forward flexion can overwork your cervical spine, neck, and upper back muscles, making respiratory function less efficient, increasing fatigue, and lowering mobility. “Breath,” maintains Lori, “facilitates movement, and movement facilitates breath.”
Even before the pandemic, people spent more time at their desks or clutching their devices. Add in the work-from-home culture of the last few years (often in sub-optimal workspaces), and neck and back problems and mobility issues are rising.
Lori explains that “a slumped forward posture can put you at risk for the same issues as osteoporosis.”  This includes a greater risk for vertebral fractures, falls, and fall-related fractures, among other health issues.
<h3>The Core of the Matter</h3>
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Pilates focuses on strength-building from the core. It keeps your spine correctly aligned by strengthening supporting muscles. When the core is strong and alignment is correct, your chances of injury decrease, and your flexibility, strength, endurance, and balance increase.
The intentionality of Pilates promotes presence, concentration, and a solid mind-body connection. Also, in Pilates, there is something called “active awareness” of the muscles that help maintain posture—something you engage in when you practice core stabilization exercises.
“Awareness is key,” Lori notes. “If we aren’t aware of where our body is in space, we can’t correct it during our daily lives.”
<h3>Pilates for Prevention</h3>
Did you know that Pilates is also great for your bones? After age 50, one in two women and one in four men will have an osteoporosis-related fracture in their lifetimes. Another 30% will have osteopenia (low bone density that puts them at risk of osteoporosis). Children and adolescents are predicted to have osteopenia by the time they are 40 years old due to the forward head posture associated with using technological devices.
“Pilates,” says Lori, “is an excellent way to reduce your risk for osteoporosis and osteopenia, and you can strengthen your bones even if you do have that pathology.” It is safe for all ages due to the low-impact nature of the movement—though supervision and close instruction is always recommended, especially if you are trying it for the first time.
Joseph Pilates reminded us that age is a state of mind, but it also has a great deal to do with the state of your spine. He maintained that “if your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young.”
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<h2>Pilates Exercises to Help You Tame Tech Neck</h2>
<h3>Slouched Shoulder Flexion</h3>
This exercise changes your posture to encourage the shoulder blade, shoulder, and collar bone to work together while correcting breathing and digestion.
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<h3>Arm Arcs</h3>
This exercise frees up the upper shoulders to increase mobility.
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<h3>Prone Press-Up</h3>
This exercise increases thoracic extension to counterbalance forward flexion.
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<h3>General Tips to Avoid Tech Neck</h3>
Perform daily activities while keeping your spine in an elongated position, avoiding excessive neck flexion by drawing your chin toward your throat.
<ul>
<li>Avoid excessive device usage, prolonged stationary postures, &#038; take frequent breaks.</li>
<li>Position the device at eye level to reduce head, neck, and upper extremity stress.</li>
<li>Avoid high repetitions of movements such as prolonged typing or swiping.</li>
<li>Avoid holding large or heavy devices in one hand for a long time.</li>
</ul>
Pilates is a mind-body, low-impact exercise program that focuses on maintaining the neutral alignment of the spine, abdominal and back strengthening, flexibility, and breathing patterns to help to relieve and prevent back pain.
Creator Joseph Pilates was a German physical trainer, professional boxer, and gymnast, diver, and skier. Having suffered numerous childhood ailments (including asthma and rheumatic fever), he dedicated himself to getting healthier through exercise.
During the First World War, he developed his technique of physical fitness further by teaching his fellow internees, then at a hospital where he worked with patients unable to walk. He attached bed springs to the hospital beds to help support the patients’ limbs, leading to the development of his equipment, adapted and still used today in many Pilates studios.
Pilates emigrated to the USA in the early 1920s with his wife Clara, and together they taught in New York. Originally 60% of their clientele were men.
English was not their first language, so they relied heavily on hands-on corrections to teach—creating the ongoing tradition of hands-on teaching.
“Change happens through movement, and movement heals.” – Joseph Pilates
Sources: 
Hansraj K.K. Assessment of stresses in the cervical spine caused by posture and position of the head. Surg. Technol. Int. 2014;252:77–79. [<a href="https://pubmed.ncbi.nlm.nih.gov/25393825">PubMed</a>] [<a href="https://scholar.google.com/scholar_lookup?journal=Surg.+Technol.+Int.&#038;title=Assessment+of+stresses+in+the+cervical+spine+caused+by+posture+and+position+of+the+head&#038;author=K.K.+Hansraj&#038;volume=252&#038;publication_year=2014&#038;pages=77-79&#038;" target="_blank" rel="noreferrer noopener">Google Scholar</a>] 
<a href="https://my.clevelandclinic.org/health/diseases/4443-osteoporosis">https://my.clevelandclinic.org/health/diseases/4443-osteoporosis</a>) 
<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8672244/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8672244/</a>

By Araxe Hajian

Have you ever forgotten how to perform a super simple task just because you haven’t done it in a while? 

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9 Moves To Reboot Your Glutes

Discover our Journeys with Intention: Fitness Focus

Explore our <a href="https://www.miravalarizona.com/experiences/activities/yoga-fitness/fitness/" target="_blank" rel="noreferrer noopener">fitness experiences</a> including Glute Strength.

Find out more

Journeys with Intention: Fitness Focus 

Have you ever forgotten how to perform a super simple task just because you haven’t done it in a while? Applying eyeliner, crossword puzzles, basic math.
It happens to all of us, and—I cannot lie—it even happens to our butts, big or small.
<h2>Gluteal Amnesia &#038; DBS</h2>
If our glutes don’t move and perform their functional roles, they forget their purpose, and we develop something called Dormant Butt Syndrome (DBS).
I am not making that up.
Its more technical term is gluteus medius tendinopathy, though it’s also known as gluteal amnesia. It’s a condition in which our gluteal muscles forget their main purpose: supporting the pelvis and keeping our bodies in proper alignment. It can cause pain in the hips, lower back, knees, and legs.
If we don’t flex our muscles, they falter and fail us when we need them most.
<div id="attachment_16025" style="width: 1034px" class="wp-caption alignnone"><img aria-describedby="caption-attachment-16025" decoding="async" loading="lazy" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/KHaydenMiravalFitnessOutdoors4-1024x683-1.jpg" alt="Women doing fitness outside on covered patio view beautiful landscape view" width="1024" height="683" />“Sitting is the new smoking.” – Pam Trudeau</div>
<h2>Get Your Rear in Gear</h2>
For two years, we sat tight at home, waiting to resume our lives. At the beginning of lockdown, it seemed ok—even indulgent. Eat in bed! Work meetings from my chair! Every episode of Ted Lasso!
After a while, we all grew tired of dialing into everywhere from our derrieres.
I was never Jenny-from-the-Block, but after so many months of binge-watching and eating the diet of my two teenage boys, I started noticing that my rear was woefully out of gear.
<h2>Reboot &#038; Routine</h2>
We solve sudoku and wordle to fend off memory loss and sharpen our brains. We clean out our caches and upgrade RAM to keep our computers working. Whether we’re talking about brains, bytes, or bottoms, sometimes a hard reboot and a good routine are just what we need.
Let’s set an intention and an alarm clock to wake up our sleepy backsides and remind our glutes that they have a goal: less dormant butt, more badonkadonk.
Here are 9 exercises developed by Miraval Arizona’s Fitness Supervisor Pam Trudeau to reboot your glutes.
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<td width="800px"><img decoding="async" loading="lazy" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/Artboard-1.png" alt="graphic of woman doing step ups exercise" width="800" height="800" /></td>
<td width="800px"><img decoding="async" loading="lazy" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/Artboard-2.png" alt="graphic of woman doing kneel to standing" width="800" height="800" /></td>
<td width="800px"><img decoding="async" loading="lazy" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/Artboard-3.png" alt="graphic of woman doing stationary lunge exercise" width="800" height="800" /></td>
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<td style="vertical-align: top">Step-Ups:
<ul>
<li>Facing step, step up slowly with one foot.</li>
<li>Squeeze glute, driving through heel &#038; straightening knee.</li>
<li>Bring other foot onto step.</li>
<li>Reverse process to step down.</li>
</ul>
Repeat 5-10 times each leg.</td>
<td style="vertical-align: top">Kneel to Standing:
<ul>
<li>Step right leg forward to half-kneeling.</li>
<li>From a kneeling position, step right leg forward to a half-kneel.</li>
<li>Step up, driving through heel of right foot.</li>
<li>Reverse order to go back down.</li>
</ul>
Repeat 5-10 times each leg.</td>
<td style="vertical-align: top">Stationary Lunge:
<ul>
<li>With head up &#038; back straight, place legs shoulder-width apart.</li>
<li>Bend both legs simultaneously until front thigh parallels the floor.</li>
</ul>
Do 5-10 lunges on each side.</td>
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<td width="800px"><img decoding="async" loading="lazy" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/Artboard-4.png" alt="graphic of woman doing bridge exercise" width="800" height="800" /></td>
<td width="800px"><img decoding="async" loading="lazy" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/Artboard-5.png" alt="graphic of woman doing single leg exercise" width="800" height="800" /></td>
<td width="800px"><img decoding="async" loading="lazy" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/Artboard-6.png" alt="graphic of woman doing clam exercise" width="800" height="800" /></td>
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<td style="vertical-align: top">Bridge (beginner):
<ul>
<li>Lie back with legs bent and inhale.</li>
<li>Exhale, pressing hips up, and hold.</li>
<li>For 4-6 breaths, press hips higher by squeezing base of butt &#038; pressing down on heels.</li>
</ul>
</td>
<td style="vertical-align: top">Single-Leg Bridge (beginner/advanced)
<ul>
<li>Lie back with legs bent and lift butt several inches off the floor.</li>
<li>Slowly extend right knee, keeping stomach tight.</li>
<li>For 4-6 breaths, press hips higher.</li>
</ul>
Repeat with left knee extended.</td>
<td style="vertical-align: top">CLAM (beginner):
<ul>
<li>Lie on side, legs bent 90°.</li>
<li>Open top knee to ceiling, rotating leg outward.</li>
<li>Touch toes to ankle of bottom leg.</li>
<li>Close knees, rotating leg inward, maintaining hip position.</li>
</ul>
Repeat 10 times on each side.</td>
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<td width="800px"><img decoding="async" loading="lazy" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/Artboard-7.png" alt="graphic of woman doing kneeling side leg exercise" width="800" height="800" /></td>
<td width="800px"><img decoding="async" loading="lazy" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/Artboard-8.png" alt="graphic of woman doing quadruped extension exercise" width="800" height="800" /></td>
<td width="800px"><img decoding="async" loading="lazy" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/Artboard-9.png" alt="graphic of woman doing plank exercise" width="800" height="800" /></td>
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<td style="vertical-align: top">Kneeling Side-Leg Circles (intermediate/advanced)
<ul>
<li>While kneeling, place one hand down at side, and other hand behind head.</li>
<li>Extend opposite leg out to hip height.</li>
<li>Circle leg 8 times in each direction.</li>
</ul>
Repeat on other side.</td>
<td style="vertical-align: top">Quadruped Extension (beginner)
<ul>
<li>Tighten stomach and raise right leg &#038; left arm.</li>
<li>Keep trunk rigid.</li>
<li>Inhale as you lower right leg &#038; left arm.</li>
<li>Exhale as you raise left leg &#038; right arm.</li>
</ul>
Repeat 5 times on each side</td>
<td style="vertical-align: top">Plank with Single-Leg Lift (intermediate/advanced)
<ul>
<li>In push-up/plank position, slowly lift one leg off the floor.</li>
<li>Lift, lengthen leg &#038; engage glutes on exhale.</li>
<li>Inhale &#038; lower leg.</li>
</ul>
Repeat 5 times for each leg</td>
</tr>
</tbody>
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<h3>Glute Strength</h3>
Put an end to dormant butt syndrome, a condition that refers to the tightness of hip flexors and underdeveloped gluteal muscles. Sitting for periods throughout the day or sleeping in certain positions can weaken the gluteal muscles and strain other parts of the body. If you don’t train your trunk, your surrounding muscles and joints absorb strain during exercise that can cause hamstring injuries, back pain, hip pain, and serious knee damage. Learn to use a Step bench, free weights, medicine balls, and/or resistance tubing to increase the strength and power of your backside.

Kate Donnelly shares her recent solo getaway to Miraval Arizona Resort & Spa. Learn about each of her experiences. 

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In Reflection: A Writer’s Solo Trip to Miraval Arizona  

I was first introduced to Miraval Arizona about seven years ago when I was on assignment for a national magazine to report on the resort’s famed equine experiences, helmed by the now-retired cowboy and “horse whisperer” Wyatt Webb. 
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A few years later, I returned for the property’s diverse eastern offerings: Chi Nei Tsang, a Chinese abdominal massage to help with digestion; Jin Shou-Tui Na, to help balance and restore energy; and a visit with longtime Ayurvedic healer Clinton Horner to learn about my doshas. I’d also enlisted in energy work with Lolita Leal whose Path of the Jaguar, a mix of hands-on healing and breathwork, helped me re-connect and leave behind hucha (heavy energy). And then there was a private visit with the fun-loving psychic Alexandra Nicol; she also fed me delicious little chocolate candies. 
<img decoding="async" loading="lazy" class="alignnone wp-image-19488" src="https://login.miravalresorts.com/wp-content/uploads/2023/08/IMG_1893.jpg" alt="" width="636" height="762" /><img decoding="async" loading="lazy" class="alignnone wp-image-19487" src="https://login.miravalresorts.com/wp-content/uploads/2023/08/IMG_1892.jpg" alt="" width="635" height="761" />
Of course, my favorite visit to Miraval Arizona was in 2021 when I met my Mom. For years, she had been sick with a rare form of cancer, but wanted to return to Miraval Arizona – a place she also loved. The day we were supposed to meet with the new equine leader, Lucinda Vette, my Mom was too tired to venture out. I went alone and working with Lucinda (and the horses) gave me a chance to examine my fear – and sadness – of losing her. And, what would be the last summer with my Mom, now in reflection, is one of the most special trips of my lifetime (don’t worry, this won’t be a sad story). We got to really hang out and talk. We had a great time sipping margaritas with chips and guacamole at the Coyote Moon, and later, sitting on the patio of Cactus Flower, we watched the golden Arizona sun fade behind the Santa Catalina mountains – a magic hour of cinematic sky pinks and purples. 
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In June, I returned to the Sonoran Desert once again. This time, I was on a solo mission. As I pulled up to the resort’s familiar circle drive (and happily tucked away my cell phone) I felt a wave of grief wash over me. But, that wouldn’t last long. Why? Because I was back at Miraval Arizona. 
Of course, I’d come to see some familiar faces. The kind-hearted planner Adriana Cummins helped me create a special itinerary. As usual (and perhaps what makes Miraval Arizona so special) is that you can experience unique healing modalities that you can’t find at traditional resort spas – or really anywhere. It’s also why I especially love coming to Tucson as many of the healers have been around for several years, and in some instances, decades. This includes Tejpal, a veteran of Miraval Arizona, who through a series of grounding breathing exercises helped me ease anxiety and fear around death (I still practice the breathwork at home). Next came the healing hands of the intuitive minister, Madre Amelia once again guided me through a Mother’s Blessing (fitting too, since I had lost mine).    
There were new experiences too. I joined a small group inside the yurt for Scottish-born Rae Jessie’s immersive Journeys of Renewal; a special smudging ceremony using guided visualization (and hand-designed totem cards). I also had the chance to work with the contagiously-enthusiastic Richard Noel in his W.H.Y. (What Holds You) experience: a one-on-one session in a darkened room that used spirited conversation and drumming to help me remove mental blocks and focus on my future.  
Later, renowned trauma specialist Brent Baum, another Miraval Arizona veteran, led me through his Holographic Memory Resolution, allowing me to replace unpleasant past memories with the color therapy. Also integral to my reseting was Qi Awakening which uses the Chinese practice of Tui Na massage and acupuncture to aid in relaxation; and Wendy Becker’s creative new Syner-Qi, a blend of neuro-reset, neuro-muscular massage, and neuro-acupuncture to help with alignment. There was a Naga session – a Miraval Resorts exclusive – using assisted stretches and hanging silks to massage to melt away tension and improve circulation. My last day, I enjoyed Jess Holzworth’s Ritual of Remembrance, a creative and sensory ceremony that combined music and dance ritual in a rich, exploratory session. 
<img decoding="async" loading="lazy" class="alignnone size-full wp-image-19493" src="https://login.miravalresorts.com/wp-content/uploads/2023/08/IMG_9224.jpeg" alt="" width="2560" height="1920" />
And with all of my Miraval Arizona trips, an early morning hike with fellow guests helps start the day with an unplugged walk in the saguaro-studded hills; as does a quiet, reflective solo walk around the labyrinth. It’s also nice to lounge by the pool with some cool prickly pear tea and a book – and later, head up for a make-your-own smoothies at the Palm Court Cafe.   
<img decoding="async" loading="lazy" class="alignnone wp-image-19492" src="https://login.miravalresorts.com/wp-content/uploads/2023/08/IMG_9240.jpeg" alt="" width="588" height="784" /><img decoding="async" loading="lazy" class="alignnone wp-image-19491" src="https://login.miravalresorts.com/wp-content/uploads/2023/08/IMG_9204.jpeg" alt="" width="587" height="782" />
You also come to Miraval Arizona to simply observe. Walking to my room one early evening, I spotted a majestic great horned owl in a tree above. I also saw a slow-moving pair of javelinas, a quick-moving roadrunner and of course, way too many bunnies to count. On my last morning, I woke up early to watch the sun rise over the Santa Catalina mountains. As I sat on a big boulder where my Mom and I sat only a few summers before, I was reminded of how fast life moves. And even though my Mom was no longer here, I felt her presence all around me. In nature. In time. In space. At Miraval Arizona. I closed my eyes and was reminded of two things. One: we’re never on the trip alone. And two: thanks to the healing minds and hands at Miraval Arizona, I was lighter – and perhaps even more so knowing I’d be back again in the future.

Get to know Diego Silvestre Miraval Austin's Culinary Stwearding Lead. In this video, meet Diego and discover how he enjoys his time in the kitchen and how Miraval Austin supports his wellbeing.

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I AM Inspired 

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Celebrating Our Colleagues
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Get to know Diego Silvestre Miraval Austin&#8217;s Culinary Stewarding Lead. In this video, meet Diego and discover how he enjoys his time in the kitchen and how Miraval Austin supports his wellbeing.
<img decoding="async" loading="lazy" class="alignnone wp-image-19194" src="https://login.miravalresorts.com/wp-content/uploads/2023/06/Diego-i-am.png" alt="" width="862" height="548" />
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<div style="padding: 56.25% 0 0 0; position: relative;"><iframe style="position: absolute; top: 0; left: 0; width: 100%; height: 100%;" title="Celebrating our Colleagues - i am Inspired" src="https://player.vimeo.com/video/780519765?badge=0&#038;autopause=0&#038;player_id=0&#038;app_id=58479" frameborder="0" allowfullscreen="allowfullscreen"></iframe></div>
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<h4 class="has-black-color has-text-color">CELEBRATING OUR COLLEAGUE “I AM” SERIES</h4>
Stay tuned and keep checking back in this space for an ongoing celebration of our Miraval Resorts colleagues. We are excited to shine a light on our colleagues’ “i am” statements in the upcoming months as we share the stories of their unique talents, passions, and personalities. Learn more about how their word informs and balances their work and personal journeys.

Get to know Miraval Arizona's Spa Therapist, Lolita Leal, and learn how she uses her wisdom learned from Native cultures to see beyond what is visible and to help guests move beyond conventional limitations and live a better life.

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I AM Transcendence 

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Get to know Miraval Arizona&#8217;s Spa Therapist, Lolita Leal, and learn how she uses her wisdom learned from Native cultures to see beyond what is visible and to help guests move beyond conventional limitations and live a better life.
 <img decoding="async" loading="lazy" class="alignnone size-full wp-image-18846" src="https://login.miravalresorts.com/wp-content/uploads/2023/03/79A1984.jpg" alt="" width="1024" height="1535" />
Tell us about your journey at Miraval Resorts.
I joined <a href="https://www.miravalresorts.com/arizona">Miraval Arizona</a> in 1997—when the resort was just two years old—as the PBX (Public Broadcast Exchange) operator. So, my first position involved literally connecting people. Later, while in massage school, I worked as a bellperson, driver, and transportation coordinator for a brief time. I stopped working at Miraval towards the end of massage school, then was rehired in 1999, and have been in the spa doing massage ever since.  I have continued learning to keep creating new and fresh ideas for the spa.
What do you enjoy most about being a Miraval Resorts colleague?
I enjoy my work family the most.  It&#8217;s a community that&#8217;s dear to me. We have such a deep camaraderie and understanding of each other. Things happen in cycles at a place like this, and it&#8217;s always good to check in with each other and find the curious synchronicities that happen with our team. When we returned from the COVID-19 lockdowns, we faced the practical concerns and constraints (masks, gloves, rearranged spaces) of reopening during uncertain times with the feeling that we aren&#8217;t alone. We might not all be in the same boat, but we are in the same water, sharing the randomness of the situation and the sense of our changing society with each other. It was so good to return and be with a crew again.
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What brought you to Miraval Resorts &#038; what keeps you here?
I knew I wanted to help people and have manifested that through my work at Miraval. That&#8217;s what keeps me here.  I love when people tell me I made a difference for them. Our clientele is open to energy work and spirituality. I had a client who came to me whose son had recently passed away. While working with her, I saw a young man in my mind&#8217;s eye and described him as he appeared to me—from his physical description to the television shows he watched. But more than that, his humor came through and spoke to her through me. The mediumship was strong. She felt a warm envelopment at the exact moment that he had asked me to hug her, and it was an amazing moment of passing between the two worlds, to witness this and become a bridge for these two beings on opposite ends of consciousness. It&#8217;s beautiful to let people know that love endures and continues to flow through their grief.
What have you learned from your time at Miraval Arizona?
I&#8217;ve learned many things.  But one of the more important lessons has been to honor where people are and meet them there.  There&#8217;s a subtle distinction between taking someone outside their comfort zone and making them uncomfortable. I use my intuition to take them to that threshold but not push them beyond what feels natural. Miraval Resorts supports me so much and honors my gifts, and it feels like a mutual exchange of respect and support.
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What is the best part of your day?
The best part of my day is waking up to my completely blessed life.  I have two kids, a loving husband, and so much joy.  I am an empath and highly affected by the group energy around me, so I feel very fortunate to be surrounded at home and work by such a positive life force.
How does Miraval Arizona help you create a work-life balance?
I always find help when my demanding parenting/school schedule needs to be changed.  My time is respected. When my schedule became unrealistic in its demands, we changed it so I could work one more day a week but shorter days. I feel so much happier and lighter since we did that. This is a place that understands it&#8217;s not going to be good for anyone if colleagues are burned out and tired. Having a flexible employer makes it easier to be a flexible employee. There are always creative solutions to problems when we meet in the middle.
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What is your Miraval &#8220;i am&#8221; word, and why did you choose it?
My word is transcendence, which comes from the Latin prefix trans, meaning &#8220;beyond,&#8221; and the word scandare, meaning &#8220;to climb.&#8221; When you achieve transcendence, you have gone beyond ordinary limitations. The word often describes a spiritual or religious state or a condition of moving beyond physical needs and realities.
In my work, I go beyond most people&#8217;s limitations.  I communicate with loved ones who have passed away and walk with my guests—or, as I call them, the non-paying clients in the room. I also go beyond the normal limits of perception. I can intuitively tell people about concerns or conditions they haven&#8217;t verbally articulated. I do it all in an effort to show people that there is a whole hidden reality—one in which they are not alone. The first step is to rise above the perceived limits, transcending and shaking off the restraints.
Is there a story you would like to share that people at work might not know about you?
I&#8217;m such an open book, and I&#8217;ve been here so long I feel like everyone knows everything about me!
<img decoding="async" loading="lazy" class="alignnone size-full wp-image-18851" src="https://login.miravalresorts.com/wp-content/uploads/2023/03/Lolita3.jpg" alt="" width="480" height="358" />
Would you like to share something about your ancestry, family, culture, or background? 
I was born in Santa Fe, New Mexico. On my mom&#8217;s side, I am Navajo and Apache, and DNA testing has revealed I also have some Inuit lineage. My dad is from Mexico, and my DNA lights up in regions near Cancun. When I went there to visit the pyramids and temples—before knowing this—I felt so drawn there. Historically, there has been a lot of shame and suppression surrounding Native cultures in this country. In my parents&#8217; generation, expressing your beliefs and culture was much harder.
When I was little, I got really sick, and my dad took me to what we call a curandera (Spanish for healer). She practiced folk medicine and placed a chicken egg all over my body while praying, explaining that there is life and power inside the shell that would remove the attacking energy out of my body and contain it. So, she transferred the energy that was making me sick, put it in a bowl under my bed, and came back later to pull out the yoke. It was an initiation moment from my youth that guided me along a path that eventually brought me to what I do today. I have been able to reclaim—through my own work—some of those things that my mother&#8217;s generation had so much shame and blame around and bring them into the light. I use them as a gift for other people. It&#8217;s all part of the Miraval Resorts&#8217; message of giving and receiving.
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<h4 class="has-black-color has-text-color">CELEBRATING OUR COLLEAGUE&#8217;S “I AM” SERIES</h4>
Stay tuned and keep checking back in this space for an ongoing celebration of our Miraval Resorts colleagues. We are excited to shine a light on our colleagues’ “i am” statements in the upcoming months as we share the stories of their unique talents, passions, and personalities. Learn more about how their word informs and balances their work and personal journeys.

Celebrating Our Colleagues 

The Nâga is a mystical, shape-shifting creature from Thai mythology. Powerful cobra, swift serpent, or human being — it can also achieve a monk-like state of enlightenment.

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Nâga: A Different Path To Bliss

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By Araxe Hajian 


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The Nâga is a mystical, shape-shifting creature from Thai mythology. Powerful cobra, swift serpent, or human being — it can also achieve a monk-like state of enlightenment.


When you begin the Nâga service at <a href="https://www.miravalresorts.com/life-in-balance-spas/" target="_blank" rel="noreferrer noopener">Miraval’s Life in Balance Spa</a>, you won’t find snakes or monks, but you will find skilled therapists who have extensive training and experience in Thai massage. Miraval Resorts’ spa team has curated a space of tranquility, reverence, and fluid motion. They combine intention and silk to encourage dialogue, collaboration, and an individually tailored treatment.


“In order for transformation to take place,” says Miraval Arizona Spa Director Heidi Smith-Mullen, “we have to stay focused on our purpose and presence. You can visualize the shift in physical and mental alignment to make the experience unique to you.”


Transformative Treatment


The ancient art of Thai massage subtly transforms—like the mythological Nâga—into a spiritual process that unfurls as you immerse yourself in this treatment. It wraps itself around you and allows you to unwind—physically and mentally—with the unique strength, grace, and softness of silk suspended from the sky (or in this case, the ceiling). Don’t worry, this isn’t acrobatics; the therapist uses the material to aid in their own balance and to better distribute the application of pressure.


I have experienced countless massages on a table, my tired body soothed and nurtured and happy to lie still while expert hands worked their magic. At times I have relaxed so much that I have fallen asleep.


But there’s no sleeping here. This is a different path to bliss. Instead of lying on a table, you recline on a large mat with cushions on the floor. Hanging on all sides are beautiful, blue silks. You are fully clothed. At times, your therapist will (gently) walk on you, pull an arm or leg in one direction or another, or ask you to breathe in a certain way.
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Active Participation


Nâga invites you to leave the World Out There and enter a Miraval state of mind. Thai massage departs from traditional bodywork by asking you to remain present and actively participate and engage in the therapeutic work.


“This is a time to let the body open up,” explains Miraval Austin Spa Director Kayla Fournerat, “to be an active participant in your experience. Together we create a collaborative, intuitive dance of sorts.“


The first time I tried Nâga, I found myself needing to close my eyes — not out of fatigue or sleepiness, but because the mind-body connection was so intense. I found myself co-creating an intimacy of limb and thought, as if my body had known this secret language of communication — of saying “yes, it’s OK to move my leg that way or stretch my arm behind my head this way” — but had not found fellow speakers until this moment.


This silent communion was unexpected, protective, and nurturing. In that same moment, I could feel my frame morph and lengthen, like silken strands being gently and expertly reeled out of their stiff cocoon beginnings.
<img decoding="async" loading="lazy" class="alignnone size-full wp-image-15794" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/186MIRAVALBYSMITHHOUSEPHOTO-1024x683-1.jpg" alt="" width="1024" height="683" /><img decoding="async" class="wp-image-6610" src="https://www.miravalresorts.com/blog/wp-content/uploads/2022/10/186MIRAVALBYSMITHHOUSEPHOTO--1024x683.jpg" alt="" />




Giving &#038; Receiving


Afterward, I shared my observation with my therapist that they must have a strong sense of empathy to do this kind of work. This is a nod to the Thai people, whose culture centers on Metta, an attitude of loving-kindness and compassion toward others, or loving without clinging.  It is ingrained in their culture in a way that isn’t always emphasized or encouraged in ours. It is a concept of giving and also receiving that is essential to learning, helping, and accepting for both client and practitioner.


The Nâga is the snake that delivers benevolence, never venom. It is a symbol of a treatment at the Life in Balance Spa that pays homage to the organic nature of our states of being—to our capacity for change and creative exploration. It reaches beyond the idea of transformation and stretches wider.


You can be the cobra, invigorated in a heightened state of energy, and the monk, tranquil, mindful, and meditative—or both at the same time.


This Nâga may not—as some myths suggest—carry the elixir of life. But Nâga at Miraval Resorts can stretch time and spin the stars of our own personal skies. It can help us carry the weight of the world, lifting it out of our muscles and memories to share it. We transform as we move; like air, like water, like silky fiber, guided by the loving-kindness of human hands and hearts.




For more information about Miraval Resorts &#038; Spas and to book Nâga during your next Miraval Arizona or Miraval Austin visit, please visit <a href="http://www.miravalresorts.com/">www.miravalresorts.com</a> or call <a href="http://%28855%29%20335-8999./">(855) 335-8999</a>.
<img decoding="async" loading="lazy" class="alignnone wp-image-15784" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/JWI_SpaBlog.jpg" alt="" width="761" height="443" />

Just as we know that eating seasonally, regionally, or locally is beneficial, we can take that same approach with our skin rituals.

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Berkshires Botanicals: Tulsi Rose Balm

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Purchase more of Laurel Skin products here

<h2>Miraval Collection by Laurel Skin</h2>
Just as we know that eating seasonally, regionally, or locally is beneficial, we can take that same approach with our<a href="https://miravalresorts.com/blog/self-care-rituals-with-laurel-shaffer-founder-of-laurel-skin/" target="_blank" rel="noreferrer noopener"> skin rituals</a>. Creating products that are inspired by a region and its natural plant life is a process that requires full surrender — to the beauty and energy of an area — and letting the plants that grow there naturally bring a product to life.
It was a joy and an adventure to experience this process within each of the <a href="http://www.miravalresorts.com/" target="_blank" rel="noreferrer noopener">Miraval Resort</a> locations, seeing each of the unique plants of the <a href="http://www.miravalarizona.com/" target="_blank" rel="noreferrer noopener">Arizona</a>, <a href="http://www.miravalaustin.com/">Austin</a>, and <a href="http://www.miravalberkshires.com/">Berkshires </a>regions shine to create potent and powerful topical plant medicine for the skin. The <a href="https://miravalstore.myshopify.com/search?q=Laurel" target="_blank" rel="noreferrer noopener">Miraval Collection by Laurel Skin</a> allows you to explore each Miraval region to learn more about these plants and how well they take care of our skin!
xo- Laurel Shaffer, Founder + Formulator
<img decoding="async" loading="lazy" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/TulsiRoseBalm-1024x683-1.jpg" alt="Miraval Tulsi Rose Balm on wood with roses, crystals, lavender, leaves tulsis, cranberries" width="1024" height="683" />
<h2>Miraval Berkshires Tulsi Rose Balm</h2>
The plants of the <a href="http://www.miravalberkshires.com/">Berkshires </a>region are centered around their nutrient density — so much lush, green forest filled with the vitamin and mineral building blocks of cellular life. With the longest winter season of any of the Miraval regions, the Berkshires plants are naturally more hydrating, moisturizing, and stimulating to both circulation and lymph to keep things moving and glowing in colder months when movement is often more stagnant.
The three plants below, with so many others, inspired <a href="https://miravalstore.myshopify.com/search?q=laurel">Miraval Berkshires’ exclusive Tulsi Rose Balm</a>, a rich moisturizer to revitalize dull, dry skin and the second creation in <a href="https://miravalstore.myshopify.com/search?q=laurel">The Miraval Collection by Laurel Skin</a>.
<img decoding="async" loading="lazy" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/Nettle-1024x758-1.jpg" alt="Nettle in a bowl with person holding a spoon in background" width="1024" height="758" />
<h3>Nettle</h3>
This nutritious green leaf grows abundantly in the forests throughout the Berkshires. The nutrients in nettle provide our skin with all the vitamins and minerals it needs to thrive and be optimally healthy. It is a vibrant superfood that strengthens connective tissue, making it an ideal plant for dry and mature skin.
<h3><img decoding="async" loading="lazy" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/Tulsi-1024x683-1.jpg" alt="Tulsi flowers in bowl" width="1024" height="683" /></h3>
<h3>Tulsi</h3>
This aromatic flowering plant is considered sacred in Ayurvedic medicine and is also effortlessly farmed by herbalists in the Berkshires region. The tulsi plant stimulates circulation of both blood and lymph, making it ideal for revitalizing dull, dry, and mature skin.
<h3><img decoding="async" loading="lazy" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/Rose-edited-scaled-1.jpg" alt="Closeup of pink rose" width="2560" height="1599" /></h3>
<h3>Wild Roses</h3>
As always, the hero of the story — roses steals the show. This balm combines wild roses harvested in the Berkshires, as well as organically cultivated Heirloom roses and rare White rose essential oil. These petals bring a wealth of antioxidants and nutrients, such as anthocyanin, flavonoids, vitamin C, B, and E — each incredibly restorative and strengthening to the skin, making them a perfect plant for dry, mature, and sensitive skin

By Laurel Shaffer

Just as we know that eating seasonally, regionally, or locally is beneficial, we can take that same approach with our skin rituals.

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Desert Beauty: Honey Sage Elixir & Wolfberry Chia Serum

Purchase the Miraval Wolfberry Chia Serum here

<h2>Miraval Collection by Laurel Skin</h2>
Just as we know that eating seasonally, regionally, or locally is beneficial, we can take that same approach with our<a href="https://miravalresorts.com/blog/self-care-rituals-with-laurel-shaffer-founder-of-laurel-skin/" target="_blank" rel="noreferrer noopener"> skin rituals</a>. Creating products that are inspired by a region and its natural plant life is a process that requires full surrender — to the beauty and energy of an area — and letting the plants that grow there naturally bring a product to life.
It was a joy and an adventure to experience this process within each of the <a href="http://www.miravalresorts.com/" target="_blank" rel="noreferrer noopener">Miraval Resort</a> locations, seeing each of the unique plants of the <a href="http://www.miravalarizona.com/" target="_blank" rel="noreferrer noopener">Arizona</a>, <a href="http://www.miravalaustin.com/">Austin</a>, and <a href="http://www.miravalberkshires.com/">Berkshires </a>regions shine to create potent and powerful topical plant medicine for the skin. The <a href="https://miravalstore.myshopify.com/search?q=laurel+skin">Miraval Collection by Laurel Skin</a> allows you to explore each Miraval region to learn more about these plants and how well they take care of our skin! 
xo- Laurel Shaffer, Founder + Formulator
<img decoding="async" loading="lazy" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/Honeysuckle-Sage-Elixir-1024x683-1.jpg" alt="Flower decorations and Honeysuckle sage elixir spray bottle on wood and yellow flowers and lime on plate " width="1024" height="683" />
When I am surrounded by the desert region of Arizona I’m always inspired by the sun, but even more so by the native desert plants that thrive in that powerful sun year-round. There are countless medicinal plants to choose from throughout the desert landscape. These plants have adapted to thrive and prevent UV damage in harsh conditions. When we incorporate desert ingredients into our skincare, like those below, they can assist in protecting our own skin from the harsh elements.
With so many plants in the Sonoran Desert to choose from, I was inspired to create two exclusive products for <a href="http://www.miravalarizona.com/">Miraval Arizona</a>: Honeysuckle Sage Elixir and <a href="https://miravalstore.myshopify.com/products/wolfberry-chia-serum-miraval-arizona?_pos=20&#038;_sid=c3b181986&#038;_ss=r">Wolfberry Chia Serum</a>. Both products are loved for their beautiful aromas that capture the spirit of the desert, as well as their ability to protect and support the skin in the harsh desert sun.
<img decoding="async" loading="lazy" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/Prickly-Pear-edited-scaled-1.jpg" alt="Prickly Pear cactus leaf" width="2560" height="1707" />
<h3>Prickly Pear</h3>
This colorful cactus thrives year-round at <a href="http://www.miravalarizona.com/">Miraval Arizona</a>. Its seeds transform into a rich, unrefined oil that is soothing and anti-inflammatory, while its fruit is high in Vitamin C, flavonoids, and enzymes. Prickly pear softens fine lines, repairs free radical damage, and regenerates the skin, making it well-suited to all skin types.
<h3>Creosote</h3>
Creosote is commonly known as an ancient and powerful heal-all medicine by most Indigenous tribes located throughout the southwest. It is praised for its anti-inflammatory effects and sun protective qualities. Creosote is a plant to love for all skin types, but especially sun-damaged skin.
<img decoding="async" loading="lazy" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/Globemallow-1024x863-1.jpeg" alt="Globemallow green leaf on plate " width="1024" height="863" />
<h3>Globemallow</h3>
Also found growing abundantly at Miraval Arizona, globemallow is a direct sister to hydrating marshmallow. This soft leaf and gentle orange flower provide Nature’s form of Hyaluronic Acid. It is soothing, hydrating, calming, protecting, and rich in B vitamins — a perfect fit for sensitive, dry, mature, or dehydrated skin.
&nbsp;

Bring Miraval's suite sleep home with down to basics bedding

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Heads in Beds 

Give yourself the healthy sleep your body and mind deserve.
Our Bedding Ensemble Includes Comforter, Featherbed, Duvet, Fitted Sheet, Flat Sheet, four Pillows, and four Pillow Cases.

SHOP NOW

MIRAVAL BEDDING COLLECTION 

By Araxe Hajian 
We plan our meals, we plan our workouts, we plan our days. And yet, when it comes to the third of our life we spend sleeping — how many of us have a plan?
<h3>THE DOWN DIFFERENCE</h3>
“We believe a good night&#8217;s sleep is a basic necessity to your wellbeing,” says Susan Fowler, who named her company Down to Basics based on this very concept. Founded more than 25 years ago, Down to Basics specializes in the light and lofty down comforters and pillows that make Miraval&#8217;s beds so blissful. Made of the highest-quality down and adapted duvet covers, the bedding sets are known for their breathability. A Swiss Batiste cotton shell with high-quality Hungarian down, for example, 
has longer filaments and larger clusters, allowing it to remain more plush without the undesired weight and heaviness of other lower-quality fillers. Down pillows, too, adjust to the shape of the head and the neck of the sleeper. Designed to last for decades, these comforters are also preferred for their cleanliness. “The down products can be washed and dried (be sure to dry thoroughly to bring down back to its fluffiness), which is why they&#8217;ve been adopted by some of the world&#8217;s top spas and hotels,” Susan says. “When taken care of, a down comforter will last 20 years and beyond, which is just pennies per night to sleep in lofty luxury.
<h3>ARE YOU SLEEPING?</h3>
At Miraval, these fluffy and inviting comforters and pillows are part of the resort&#8217;s signature sleep ensemble, which can be purchased at the Raindance Pass Boutique. And once you have the “how,” it&#8217;s important to learn the “why.”
<div data-slate-type="paragraph">Miraval Arizona Sleep &#038; Dream Specialist Leah Bolen leads intentionally curated workshops, activities, lectures, and meditation practices designed to support healthy sleep. “Sleep is not a luxury,&#8221; says Leah, &#8220;but the essential elixir for a healthy body and mind.  Clocking your Zzz’s is vital for your brain and heart health, immune system, and weight control.”</div>
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<div data-slate-type="paragraph">In her courses, guests learn techniques to improve sleep drive, foster healthy circadian rhythms, and quiet the mind for a more restful night.  Bolen also teaches guests how to understand and work with their dreams of the night. “REM sleep is our most dream-fortified phase of sleep,&#8221; Leah explains. &#8220;It plays a key role in regulating emotions, improving memory, and facilitating creative problem-solving.  It’s amazing what you can do in your sleep!”</div>

Hold onto your hats, Miraval Family: This fall, we have no fewer than seven planets going retrograde!

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Retrogrades: Reversing Our Perceptions

Book a private session with Lynn Carroll-Rivera during a Miraval Austin visit.

Book here

Learn more about astrological significance and guidance

<h2>Illusions and Perception</h2>
Hold onto your hats, Miraval Family: This fall, we have no fewer than seven planets going retrograde! They include Mercury, Jupiter, Saturn, Uranus, Neptune, Pluto and the planetoid, Chiron.
What does this mean for us? Let’s start with the word retrograde (from the Latin retrogradus, meaning &#8220;going backward&#8221;).
If a planet is in retrograde, that means it appears (from our view as Earthlings) to be moving in the wrong direction. It isn’t actually reversing, but creating a visual illusion that confuses our senses.
Like all misperceptions, it teaches us that our experience of reality is not precise or perfect.
Think of it like the sensation you experience when you ride a train, and another train zooms by in the opposite direction. If you look out the window, it seems like the other train is moving backward.
It’s a matter of perception.
And during retrogrades, we perceive our ability to communicate as “moving backward.” Our brains do their best to generate a story that matches the real, physical world, but sometimes we unconsciously bend our perception of reality to meet our desires or expectations.
Visual illusions and planets in retrograde present clear challenges for how we live, perceive, and communicate. They ask us to reinterpret our senses and sense of being in the world. When Mercury—the planet that rules communication—goes retrograde, it is time to seek out your inner sage to guide you through.
Get your ducks in a row, and know that you will go into a period of tech and comms disruption. Don’t rely on any of it to work perfectly, and carry that extra charger in your backpack. It’s a good time to back up your files and invest in a surge protector for your soul.
“When planets are retrograde,” says Miraval Austin Astrologer Lynn Carroll Rivera, “the energy turns inward deeply. Everything focuses on looking at things as they are—not just how we wish them to be. It’s a departure from our fancy dreams.”
Review, but retreat from what others urge you to give a thumbs-up or down to on social media. Your analysis needs no interference. You can take a time-out from TikTok or whatever app dominates your screen, and it will still be there when you come back.
Try following the retro vibe to unplug and go analog: write a letter, read a novel, knit something fluffy.
<img decoding="async" src="https://login.miravalresorts.com/wp-content/uploads/2022/11/Blog_Retrogrades_Pinterest-683x1024-1.jpg" alt="" width="366.297" height="549.578" />
These overlapping retrogrades and renegades can test our relationships, trip us up, and make us feel all the layers of our feelings. If you show up to dinner late or accidentally send that text to the wrong person, acknowledge it, take note, and take heart. Retrogrades are all the RE words, including nicer ones like recover, restore, and revive.
Sometimes, people or stories from your past come back into your life to remind you of something, return you to a significant moment, or retrieve a memory. Time might feel like it’s looping back on itself. It can serve as research: we can remember and review the information that comes to us.
“It is also,” Lynn reveals, “a time of reprieve and release.”
Give yourself a break, let go of the things jamming your metaphorical wheels, and rotate your spiritual tires. When the planets station direct, you’ll be a little more even, realigned, and ready to roll.
Tips for staying balanced during retrogrades:
<h3>Keep it real</h3>
Call on your realistic self to rise above your idealistic self. Think about what you have time and money for and what you don’t. Keep your feet in solid boots—save stilettos and stargazing for another time.
<h3>One step at a time</h3>
Stick to practical goals. Do your best to respond mindfully instead of reacting impulsively. Read a book (like this month&#8217;s <a href="https://www.miravalresorts.com/upcomingevents/book-club/" target="_blank" rel="noreferrer noopener">&#8220;What We&#8217;re Reading&#8221;</a> pick), <a href="https://www.miravalresorts.com/blog/plant-your-intention/" target="_blank" rel="noreferrer noopener">connect with nature</a>, or reach inward before sharing every thought.
<h3>Clear lens, clear sight</h3>
Other people will inflame or influence you more than usual. Don’t let the mouth-breathers fog up your lens. Firm boundaries can free you up to engage with your goals.
<h3>Rebalance</h3>
This apple cart is easy to upset, so drive with determination and definition. A sober start to the season wins out over the spectacles and blow-out parties of the past. Stoke your inner fire instead of setting off explosives.
<h3>Hold off on that haircut</h3>
Wait before you make any significant changes to your appearance. Trims and toners are fine but postpone the urge to hasten bangs or Botox. Subtle self-care reigns supreme.
<h3>Slow &#038; Steady</h3>
Set aside the trendy shoes, big purchases, commitments, or contracts. You might leave this retrograde period with a different opinion than the one you brought into it. Give yourself enough wiggle room, and you’ll wind up with fewer regrets and glass slippers.
Source material provided by <a href="https://www.miravalaustin.com/experiences/explore/specialists/" target="_blank" rel="noreferrer noopener">Lynn Carroll-Rivera, Astrologer at Miraval Austin</a>.

Technology is a double-edged sword. It lets us log in remotely and work from anywhere but it also keeps many of us perpetually tethered, even when we need a break.

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Leadership In A Digital World

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By Catherine Price
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Technology is a double-edged sword. It lets us log in remotely and work from anywhere but it also keeps many of us perpetually tethered, even when we need a break. Our lack of role models or guidelines for digital etiquette makes it even harder to create healthy boundaries with our devices: everyone around us seems to be running full tilt, so we feel like we have to be constantly sprinting, too.


This is why <a href="https://www.miravalresorts.com/digital-mindfulness/" target="_blank" rel="noreferrer noopener">Miraval Mode</a> is so important: when we give ourselves the chance to fully disconnect, it enables us to switch from spending our workdays reacting to whatever awaits us in our inboxes to proactively deciding how we want to allocate our time. This makes our lives more rewarding and can also boost our productivity and focus.


Disconnecting can feel unfamiliar or uncomfortable at first. We have gotten so used to constant stimulation that when we try to slow down, our minds keep racing. Sometimes, taking a break can even make us feel anxious, as we worry about what we might possibly miss.


But far from slowing us down, Miraval Mode can help us become more productive and efficient. Whereas multitasking distracts us and saps our energy, Miraval Mode refreshes us and helps us stay focused. By making us more present, it strengthens our relationships, both at home and at work. It reduces burnout and keeps us motivated and engaged.


<figure class="wp-block-image alignright size-full is-resized is-style-default"><a href="https://www.miravalresorts.com/journeys-with-intention/"><img decoding="async" loading="lazy" class="wp-image-5361" src="https://www.miravalresorts.com/blog/wp-content/uploads/2022/05/DigitalAd_BlogAds_JWI.jpg" alt="" width="314" height="470" /></a></figure>


You don’t need to be at Miraval to experience the benefits of Miraval Mode—you can recreate it simply by setting some boundaries for your devices, and choosing times to deliberately disconnect.


Start by setting aside several hours this week during which you will turn off your phone and log out of your email. If this makes you feel anxious, simply create an auto-response for your email saying that you’re not checking email at the moment, and tell people when they can expect a response.


Then use the following suggestions to set better boundaries for yourself and begin to model healthy digital habits for everyone on your team—whether at work or at home.


Start by trying to do just one thing at a time. Many of us multitask because we think that doing so makes us more productive. But in reality, the opposite is true: the more you multitask, the less efficient and productive you will be. This makes complete sense if you think about it. If you’re driving a car down a highway and you need to make a sharp turn, you’re going to need to slow down in order to switch directions. The same is true for our brains: every time we shift our attention from the task at hand to something else (even if just for a moment, as we often do when checking email), it slows us down.


So limit the number of browser tabs you have open and don’t leave your email open in the background. Instead, decide ahead of time when you will check your email (and for how long) and when you’re done, close the program entirely.


If you’re on a phone call, focus on the phone call; don’t simultaneously try to answer email. The same goes for when you’re at home. If you’re watching a movie, just watch the movie; don’t text. When you’re eating dinner, keep everyone’s phones off the table—or better yet, in a different room entirely.


Say “no” to notifications. Most notifications are there for app makers, not us—and they’re one of the biggest sources of distraction in our lives. Today, set aside a few minutes to adjust the notifications on your phone (and your computer!) so that you only receive the notifications that you want to receive. Try to keep them to an absolute bare minimum; you can always re-enable any that you actually miss.


Then, when you’re trying to concentrate and get work done, put your phone on “airplane” or “focus” mode, so that you are not interrupted. Notice what a difference this makes in your ability to get work done.


Create guidelines for digital etiquette. Some companies ban smartphones from meetings as a way to increase engagement and productivity. Others explicitly tell employees not to send email outside of work hours or access their work accounts while on vacation, in order to reduce burnout and ensure that they come back refreshed. Others encourage employees to only check their inboxes at set points during the day and call each other for urgent matters—a technique that greatly boosts productivity because it reduces the number of times each day people are interrupted by new messages.


In short, if you want to be a better leader and inspire your team, it’s essential that you set boundaries with technology — for your colleagues, for your employees, and for yourself. Miraval Mode is a great first step.

Pumpkin Spice Cookies

Pumpkin Spice Cookies (makes 24 cookies)

Ingredients:

Directions:

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Pumpkin Spice Cookies
(makes 24 cookies)