The Transformative Power of Travel

The best trips are the ones that resonate long after our suitcases are unpacked, because they’ve changed us in a profound way. We’ve returned home different from the way we were before we left. We see the world – and ourselves – in a new way.

This new outlook on the world is due, in part, to the way we interact with it during our journeys. That’s where Four Seasons comes in, offering unique and immersive experiences that engage all the senses so you can more deeply connect with the destination. Whether you’re looking to dive into local culture or history or to find a new way to relax and recharge, these Four Seasons activities will help you see with fresh eyes.

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Adventures That Shift Your Perspective

Even the smallest moments can lead to a big shift in our outlook – so imagine the impact of the gentle giants who live in the jungle that surrounds Four Seasons Tented Camp Golden Triangle. Accompany a mahout guide through grasslands to the river, where the elephants play. Watch them splash about as you learn their stories – many were rescued from Thailand’s crowded city streets – and discover their distinct personalities, a lesson in building trust and letting go.

Meet the Tented Camp elephants

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Step back in time at the new San Domenico Palace, Taormina, a Four Seasons Hotel: The Palace itself was originally a 14th-century convent, and its ancient architecture and rich character are on full display, with traditional cloisters, choir stalls, restored frescoes, and artefacts and relics on exhibit in the Galleria. Take in panoramic views of Mount Etna and the Ionian Sea, and then see more with a guided tour of Sicily’s varied history. Observe the influence of a series of cultures in landmarks like the ancient Greek theatre, the Palazzo Corvaja and Piazza IX Aprile, all engaging connections between the past, present and future.

Explore the island’s rich history

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Four Seasons Resort and Residences Jackson Hole is surrounded by some of America’s most rugged peaks, celebrated ski runs and breathtaking scenery – the gateway to both Grand Teton and Yellowstone National Parks. The sky is the limit when it comes to adventure – literally: The Ski Concierge will have your gear ready and waiting as you hop into a private helicopter for a full day of skiing or snowboarding at 12,000 to 15,000 vertical feet. Get a new perspective on the world as you gaze down at fresh, untracked powder stretching as far as you can see, challenging you to embrace heart-pounding adventure.

Get ready for year-round adventure

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Cultural Immersion That Stays With You

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Step into any of Madrid’s tablaos and you’ll discover the city’s wildly popular pastime: flamenco dance. But to truly understand the rhythm of this Andalusian dance form, try its steps yourself – let the Concierge at the new Four Seasons Hotel Madrid arrange private flamenco lessons. Stamp and tap your way to a new level of cultural understanding, set to the fiery chords of a Spanish guitar.

Find your rhythm

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Escape the noise of everyday life and discover the vast stillness of the Agafay desert, about 45 minutes from Four Seasons Resort Marrakech. Set out with a Resort guide on camels to experience the desert’s faded orange landscape. As your surroundings shift from rocky flats to half-melted hills, you’ll discover time for introspection. Afterwards, return to the Resort, nibble on ghoriba cookies and sip tiny glasses of mint tea as you reflect on the clarity that comes from a day outdoors.

Enjoy the beauty of the desert

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Rejuvenation That May Also Heal Body and Mind

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Harness the power of the herd at Four Seasons Resort Rancho Encantado Santa Fe: The Equus Experience pairs guests with horses for leadership training and personal and spiritual growth through equine interaction. Soak in breathtaking views of the Sangre de Cristo Mountains as you break down boundaries and interact with the animals, learning to coach and guide without fuss or drama. As you learn more about working with the horses, you’ll discover you’re learning more about yourself, and you might just come away with fresh insights that can affect how you love, live and lead once you’re back home.

Indulge in a holistic wellness retreat

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Hidden in the lush jungle greenery overlooking the Ayung River Valley, the thatched-roof Sacred River Spa at Four Seasons Resort Bali at Sayan is a serene, nurturing environment ideal for restoring balance to body, mind and spirit. Traditional Balinese chakra ceremonies are meant to align you with the energy of the Earth: The Muladhara ceremony will use singing bowls and deep, slow massage to cleanse your root chakra, said to bring inner peace and help you embrace your full potential. The Swadhisthana ceremony combines meditation and massage to balance the sacral chakra, helping you tap into your creativity and to encourage connection.

Balance your mind, body and soul

YOUR JOURNEY BEGINS HERE

Where will your explorations take you?

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9 Ways to Maximize Your Micro-Vacation

Sometimes you need a month away in a destination halfway around the globe. Other times, a couple of days are enough to relax with friends and family or find a fresh perspective. Four Seasons can help fill out even a short time: See San Francisco through a new lens, play fetch in Palm Beach, soak in a hammam in Marrakech. Here, we share some of the best ways to make the most of your destination.

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VIEWFINDER PERFECTION

Enhance your vacation snaps, whether you’re capturing images with the latest DSLR or using your smartphone. Set out from Four Seasons Hotel San Francisco at Embarcadero with award-winning photographer Adam Jacobs – whose subjects have included Nelson Mandela, former President Barack Obama and rock star Mick Jagger – for a private photography class with the city’s iconic landmarks as your muses. Shutterbugs of all skill levels will learn how to perfectly frame shots of the Golden Gate Bridge, Fisherman’s Wharf and Union Square, or pick up tips on food photography or family portraits. After your photo tour of the city, return to the Hotel and review your photos with Jacobs, learning how to fine-tune and edit your own set of images.

Prefer to see the city on your own? The Through the Lens experience gives you the option of taking a self-guided tour at your own pace after an online session with Jacobs to discuss photography dos and don’ts. Then reconnect with Jacobs online to review your images in the comfort of the Hotel.

Explore San Francisco Experiences

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MORNING AT THE MARKET

One of the best ways to get a sense of place is by taste. In Tokyo, that means a trip to Tsukiji Outer Market, known as Japan’s “Food Town.” Rise early at Four Seasons Hotel Tokyo at Marunouchi and meet your guide – a local fourth-generation Edomae sushi chef – for an insider’s visit to the market, where you’ll browse the day’s freshest catches and local produce. Afterwards, enjoy a private meal at the chef’s century-old, family-owned restaurant to savour the flavours you discovered during your shopping trip.

For another taste of Tokyo, end your day with a traditional onsen bath in the Hotel’s Spa. Relax in the hot spring water as you sip herbal tea – and treat yourself with the addition of a massage, facial or body treatment.

Explore Tokyo Experiences

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PUPPY LOVE

What could be better than a day at the beach? A day at the beach paired with a welcoming nuzzle or the adoring gaze of puppy eyes. The newest team member at Four Seasons Resort Palm Beach is Fort, an Australian Labradoodle puppy. As the Resort’s therapy dog, he’ll help you settle into your home away from home, greeting you at check-in or stopping at your cabana during his walk around the pool to have his ears scratched. Pulling double duty, he also visits local organizations like schools and hospitals to provide affection and comfort to humans in need.

After a day spent sailing the Intracoastal Waterway, browsing Palm Beach’s world-class boutiques or exploring the tropical landscape by bike, a cuddle session with your new furry friend is an ideal way to relax with loved ones.

Plan your visit to Palm Beach

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CULTURAL IMMERSION

Find inspiration in Bangkok’s creative district, home to galleries, boutiques and the new Four Seasons Hotel Bangkok at Chao Phraya River. Thanks to a partnership between the Hotel and the city’s Museum of Contemporary Art, you’ll enjoy a unique opportunity to experience Bangkok’s creative landscape, right at your front door: The innovative new ART Space gallery-style showcase extends from the Hotel’s tranquil arrival lobby to the riverfront promenade and features a rotating selection of Thai artists. Gather with friends, sip bespoke cocktails and wander through garden courtyards taking in the display.

There’s more to discover without going too far: Just steps from the Hotel lies historic Charoen Krung Road – the oldest thoroughfare in Bangkok. Dotted with historic landmarks like Buddhist and Chinese temples and 19th-century neoclassical buildings, the road leads to an abundance of spots to explore. Let the Hotel’s Concierge lead you on a behind-the-scenes tour of the small streets and alleys that make up the neighbourhood, from after-hours gallery tours to street food favourites.

Explore Bangkok with Four Seasons

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ANIMAL ENCOUNTERS

You don’t need a full-blown safari experience to reap the benefits of spending time with nature. Escape from the bustle of the city with a short stay at Four Seasons Safari Lodge Serengeti, deep in the heart of the world’s most celebrated wildlife reserves. Our favourite way to spend the day? Lounging on a sun bed by the free-form infinity pool, where you’re perfectly positioned to spot elephants when they gather at a nearby watering hole. For something a little more active, set off with a Maasai guide or a park ranger for a 90-minute walk and the chance to catch a glimpse of the Big Five – lions, leopards, buffalo, elephants and rhinoceros – and other wildlife at home in the Serengeti. Help install a “camera trap” to digitally record these fascinating animals on the move.

End your day with an uphill nature hike with a Maasai guide and a yogi to the Lodge’s sunset kopje, where captivating views help clear your mind during a meditation session that will leave you re-energized and ready to return to your daily life.

Explore more Serengeti Adventures

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SIP AND SAVOUR

Your wine-country getaway can begin and end at the new Four Seasons Resort and Residences Napa Valley, surrounded by acres of vineyards and framed by green forests and majestic mountains.

Nestled in the Calistoga American Viticultural Area, the Resort’s 7.4-acre organic vineyard specializes in Cabernet Sauvignon and has been carefully designed and planted to intensify the grapes’ flavour. Get hands-on experience in winemaking – help harvest the grapes, learn how to sort them and try your hand at blending wine – during a session with Resort winemaker Thomas Rivers Brown, or join him for a tasting session, where he’ll describe Calistoga’s unique terroir and talk about the differences between floral and woody, balanced and rounded, and fruit-driven and terroir-driven wines. End your day with a meal at TRUSS Restaurant + Bar, featuring the best of Napa Valley cuisine, and or gather in your private villa with friends and loved ones and raise a glass to your time together.

Explore the Napa Valley Winery

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TRADITIONAL WAY TO REFRESH

Hammam rituals have long been a part of Moroccan culture, adopted from Roman civilization in the seventh century and considered an important step in cleansing both body and mind. Steam away your stress with an authentic hammam experience at Four Seasons Resort Marrakech. After a deep steam in the Resort’s mosaic-tiled hammam, enjoy a full body exfoliation using traditional Moroccan black soap and a kessa glove, and a soothing body mask made from Atlas Mountains clay.

Refreshed and replenished, join a Resort specialist in the Spa garden to harvest herbs for a custom tisane. Sip your tea as you wander through the Resort’s 16 hectares of Moorish gardens and pools, or enjoy the mountain views from your private terrace. This private oasis is yours to explore.

Explore the Marrakech Spa

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FIT AND FREE

What better way to spend a few days away than to focus on self-care? At Four Seasons Hotel Los Angeles, the entire fourth floor is dedicated to wellness, including new specialized guest rooms and suites with air purification systems, sound machines and hypoallergenic materials. A Wellness Office, designed to keep you engaged and energized during the workday, features a conference table with adjustable height, a standing desk and a variety of healthy snacks. These calming spaces minimize the impact of travel on the body and optimize your physical and emotional well-being.

Short on time? Amplify your wellness benefits with a two-hour session in the Private Fitness Suite. You and a couple of friends get exclusive access to the room’s features, including a treadmill, Hydrow rowing machine, Peloton bike, yoga equipment, weights and SoulCycle bike. End your workout with a guided meditation session narrated by Deepak Chopra to restore mental clarity, or a soak in the suite’s private shower.

Focus on Wellness in Los Angeles

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A JOURNEY THROUGH TIME

Perched high above the Ionian Sea, San Domenico Palace traces its origins to the 14th century, when it was established as a convent for Dominican nuns. Today, it’s home to the new San Domenico Palace, Taormina, A Four Seasons Hotel. With magnificent views of Mount Etna and the ancient Greek theatre, the Hotel is an iconic Sicilian landmark. Explore its rich history with an expert Four Seasons guide, who will point out original architectural details like traditional cloisters, choir stalls and restored frescos, plus an extensive array of paintings, sculptures, restored artefacts and relics on display in the Galleria.

Continue your historical journey beyond the Hotel: A guide will lead you to sites like the medieval village of Castiglione di Sicilia, Palazzo Corvaja and Piazza IX Aprile, where you’ll learn about the many cultures that have occupied Sicily over the centuries. Or make the Hotel’s Italian gardens, shaded by jasmine and hibiscus trees, yours for an afternoon of quiet contemplation or a romantic stroll.

Explore Taormina’s history

YOUR JOURNEY BEGINS HERE

Where will you explore next?

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Journeys That Soothe the Soul

We often turn to travel as a way to escape the daily grind – a chance to relax, recharge and return home refreshed and ready to face new challenges. To make it happen, maintain balance and reconnect body, mind and spirit during a session with an expert residential healer: Focus on the spiritual plane in New York, discover mindfulness through mandalas in Hong Kong, clear mental clutter with a life coach in Los Angeles. Here are some of our favourite Four Seasons experiences that immerse you in transformative teachings.

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A Spiritual Journey in New York

In the heart of busy New York’s Tribeca neighbourhood – bustling with artists, restaurants and chic shops – discover a calming oasis at Four Seasons Hotel New York Downtown, where an entire floor is dedicated to the fitness and well-being of both body and mind. Develop your spiritual awareness and personal enlightenment in a one-on-one session with one of the Hotel’s Resident Healers, offering services like acupuncture, clairvoyant readings, astrological readings, sonic alchemy and hypnosis, all tailored to your needs. Heal your spiritual plane and reintegrate spirit with your true purpose and passion with Dr Deganit Nuur, or explore the healing power of sound with Michelle Pirret: Her sonic alchemy sessions pair her four-octave vocal range with instruments like alchemy singing bowls and archaic gongs to shift negative energy and discord away from the body. And allow renowned New York City astrologer Rebecca Gordon to chart your stars – based on the exact time of your birth, your planetary alignment may offer guidance to help you meet life’s challenges.

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Mindfulness in Hong Kong

Achieve a greater sense of balance at Four Seasons Hotel Hong Kong, where wellness offerings in the Spa include lessons in breathwork and lifestyle consultations with Dr Tania Bardhan; guided meditations using vibrational sound therapy; and the ancient Chinese art of tai chi, led by the Hotel’s resident master. Hotel workshops teach mindfulness skills to help you continue your practice when you’ve returned home. Our recommendation? Learn the art of being present with the Mindful Mala Making and Mandala art workshops. Hone your focus as you carefully craft a string of counting beads – known as japa mala necklaces – to use during yoga or meditation sessions, or colour bright mandalas to learn to be present in the moment and discover clarity. Children can make their own japa mala necklaces or mandalas, discovering focus and clarity while expressing their creativity. You’re never too young to appreciate the art of self-care.

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A Focus on Health in Los Angeles

Discover a comprehensive approach to well-being at Four Seasons Hotel Westlake Village. Leave busy Los Angeles behind and retreat to the Santa Monica Mountains, where a nationally renowned team of health experts is on hand to help you find total body rejuvenation. Transform your lifestyle with healthy eating habits braced by cooking classes and nutritious menu offerings, and then learn strategies to balance your energy, health and well-being in personalized sessions with Four Seasons coaches. Explore alternative therapies like hypnotherapy and qi gong – a mind-body-spirit practice that improves physical and mental health by integrating posture, movement, breathing techniques and intent. Work with an expert to attain the tools to build successful relationships and family dynamics at any stage of life, and reduce anxiety through guided meditation and mindfulness techniques. Continuous coaching afterwards is available through follow-up sessions in person or by phone.

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Hypnosis in Hampshire

Sometimes just a change of setting is enough to shift your perspective. Escape to the picturesque English countryside at Four Seasons Hotel Hampshire. Wander through lush gardens, ride horseback along rolling hills and picnic on the grounds of this 18th-century manor. Once your physical self has been reinvigorated, it’s time to heal mentally and spiritually. The Hotel’s Deep Mind Massage can help boost motivation and encourage positivity and confidence. A clinical hypnotherapist will work with you to change your thinking patterns to overcome a variety of modern ailments, including anxiety, pain, migraines and other headaches. Whether you want to lose weight, reduce stress, combat sleep disorders, break a bad habit or overcome a phobia, hypnotherapy can help you achieve your goals.

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Natural Energy in Bali

It’s easy to ground yourself at Four Seasons Resort Bali at Sayan, where treatments at the Sacred River Spa help body, mind and spirit consciously align with the Earth. Explore theta healing – which focuses on releasing energy blockages caused by events, traumas and relationships from our past lives – and sound vibration therapy with Resident Healers like Susanna Queiroz and Vanessa Holliday. Or connect with Ibu Fera, the Resort’s resident wellness mentor and a former Buddhist nun, to develop your meditation practice and explore strategies for overcoming everyday issues with peace and presence of mind. For a uniquely soothing experience, let Fera lull you to sleep during the Sacred Nap ritual: Take an afternoon nap suspended from the ceiling of the bamboo Dharma Shanti Bale in an aerial silk hammock. Relax as Fera gently rocks you to sleep while she shares the life story of Buddha, accented by the sounds of nature. You’ll awake refreshed and recharged.

 

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Deep Discovery in Geneva

After a day spent exploring the lake or Old Town, unwind at the rooftop Mont Blanc Spa at Four Seasons Hotel des Bergues Geneva. In addition to soothing treatments like massages and body wraps, the Hotel’s team of wellness experts can help you put your spirit at ease. Work with hypnotherapist and life coach Vick Capt to become the best version of yourself. Pascal Buyck uses hypnosis to help you create new mental paths to become stronger, freer and happier. And you can turn to Fabienne Duffour, who has 20 years of experience with full moon singing bowls. She’ll talk with you about any concerns, and then adapt the sounds of her 14 singing bowls to suit your needs – whether to help with relaxation, release a blockage or guide you to rediscover yourself.

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Pura Vida in Costa Rica

At Four Seasons Resort Costa Rica at Peninsula Papagayo, transform your outlook with daily yoga and meditation sessions. For a taste of the true pura vida lifestyle, schedule an Ayurveda consultation with Wellness Ambassador Beto Peña. He’ll use the ancient Indian practice to help you identify your primal nature – vata, or space and air; pitta, fire and water; or kapha, water and earth – and, based on your results, develop a customized plan to help you achieve a state of balance and harmony. Another way to boost your spirit? Volunteer through one of the Resort’s community outreach programs. You’ll connect with local schoolchildren over fun activities, treats and laughter – always good for the soul.

The New Way to Staycation

After a year at home, many travellers are ready for a change of scenery. Get away without going far by checking into the nearest Four Seasons to recharge and reset. Focus on wellness in Westlake Village, sip tea in the garden in Hong Kong, or reconnect with family in Orlando: A staycation with Four Seasons offers a reminder of what’s important: being present in the moment.

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Outdoor Journey in Los Angeles

Wellness is the centre of your stay at Four Seasons Hotel Westlake Village, where you have your pick of ways to refresh mind and body. Take a guided hike through the oaks and sycamores of Southern California’s Conejo Valley, or saddle up for a horseback ride along winding mountain trails that criss-cross the Santa Monica Mountains. After a day spent in the warm California sun, celebrate your setting with a meal at Coin & Candor, a California Brasserie, serving local ingredients from the region’s best farmers and purveyors.

Focus on wellness at Westlake Village

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A Master Class in Hong Kong

“Education is the kindling of a flame,” Socrates wrote, “not the filling of a vessel.” Fan the flames of your own journey to discovery at Four Seasons Hotel Hong Kong. The Hotel’s Moments of Artistry program – exclusively available to overnight guests – helps you explore your passions: Learn to prepare classic French dishes with an award-winning chef, broaden your knowledge of wine and discover surprising pairings with the sommelier, master dim sum and Cantonese cuisine, or learn wellness techniques to help balance mind and body. You’ll leave with new-found knowledge – and a few recipes or activities to try at home.

 

Learn something new in Hong Kong

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Family Time in Orlando

One of the best reasons to take a staycation is the chance to play with friends and loved ones. An ideal spot for an amusing afternoon? The 5-acre (2-hectare) water park at Four Seasons Resort Orlando at Walt Disney World® Resort. Float along the Lazy River, race down water slides and splash in the Family Pool, then return to dry land for a game of beach volleyball or video games at The Hideout. Explorer Island offers hours of enjoyment for guests of all ages. End the day back in the pool for the Resort’s Starstruck Dive-In movie screening – and don’t forget the complimentary popcorn.

Find more family activities in Orlando

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A Night Under the Stars on the French Riviera

Starry-eyed couples staying at Grand-Hôtel du Cap-Ferrat, A Four Seasons Hotel can enjoy a romantic evening under a twinkling night sky. One of the top spots in the French Riviera for gazing at constellations, the Hotel’s park offers an unspoiled vantage point on the wonders of the universe. Join a world-renowned scientist for a two-hour astronomy lesson, then enjoy a bespoke meal al fresco, courtesy of three terrestrial stars — the Michelin honours awarded to Chef Yoric Tièche, whose culinary creations are, without question, a taste of heaven.

Plan your romantic evening in Cap-Ferrat

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Rhythm in Madrid

The strumming of a guitar, the rapid-fire percussion of castanets, the quick tap of a dancer’s toes: In Madrid, flamenco strikes all the right notes. Inscribed on the UNESCO list of Intangible Cultural Heritage for Humanity, the distinctive dance originated in the southernmost Spanish province of Andalusia, but you can easily enjoy it during your staycation at Four Seasons Hotel Madrid. Head to one of the nearby flamenco bars or tablaos to watch as skilled dancers stamp their feet and swirl their skirts alongside locals, then find your own rhythm during a private lesson with a professional dancer, arranged by the Hotel. As you learn the basic steps and fluid gestures associated with the dance, you’ll no doubt feel the pasiòn rising, just like a proud Madrileño.

Enjoy the local culture of Madrid

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Animal Activities in Hampshire

Trade the hustle and bustle of the city for bracing country air with a stay at Four Seasons Hotel Hampshire, where 200 hectares (500 acres) of countryside offer plenty of room to play. Set out on a trusty steed for a gentle hack around the Dogmersfield Park Estate, or a trot around the Equestrian Centre’s outdoor arena. Children can learn the fundamentals of pony grooming, or take lessons in dressage and jumps from the Hotel’s instructor. For another creature connection, try a lesson in falconry and an introduction to the Hotel’s birds. Then gather with friends in The Library for afternoon tea.

Get outside in Hampshire

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New Flavours in Buenos Aires

If you consider Paris and Milan to be the pre-eminent bastions of café society, add another. Buenos Aires elevates coffee culture to an art form, demonstrated in its abundance of cafés, where you can order a café (espresso), cortado (espresso cut with cream) or cafeen jarrito (double espresso). Coffee aficionados will enjoy a lesson from a barista at Four Seasons Hotel Buenos Aires: Using the Hotel’s exclusive blend of beans, learn the importance of coarse or fine grinds, water temperature, filtering and timing as you brew the perfect cup – and then create your own work of art in the crema atop your drink.

Savour your stay in Buenos Aires

The Healing Power of Sleep

There’s a good reason we spend up to a third of our lives in bed: a direct link between sleep and health.

Long before science confirmed the health benefits of sleep, cultural traditions around the world recognized the healing properties of rest. For instance, Ayurvedic medicine, a centuries-old practice rooted in India, links overall happiness with your quality and quantity of sleep, says Dr Michael Breus, a Los Angeles–based clinical psychologist and fellow of the American Academy of Sleep Medicine.

If standard sleep hygiene practices like limiting screen time, caffeine and alcohol before bed aren’t working for you, ensure your space is optimized for sleep – our signature collection has been refined over decades in partnership with experts – and try embracing some of these rituals from cultures around the globe. 

 

India

The practice of Ayurveda embraces the idea that each person has a unique constitution made up of three doshas (energies): vata, pitta and kapha. It would follow that each of us has different sleep habits, Breus says. In Ayurvedic medicine, sleep problems often arise from an imbalance of energies in the body. Insomnia is caused by excess vata and pitta energies. Excess kapha is associated with oversleeping. And when pitta is out of balance it can lead to intense dreaming. Learning your dominant dosha by working with an Ayurvedic practitioner can provide insight into your sleep habits.

“In Ayurveda, nidra (sleep) is considered to be one of the three key pillars of life,” says Sunil Narang, General Manager of Four Seasons Hotel Mumbai. “Ayurvedic bodywork is an ancient, powerful tool to achieve a state of well-being by bringing forth a harmonious balance of body, mind and soul.” The Spa at the Hotel offers two Ayurvedic treatments that aid in a good night’s sleep. Uzhichil is performed on the traditional Ayurvedic wooden massage table. This ancient technique uses warm, medicated Triphala oil in long, soothing strokes to relieve aching muscles and encourage sound sleep. The classic Ayurvedic therapy Shirodhara commences with a relaxing back and shoulder massage, followed by a warm oil poured on the forehead.

“Herbal oil being gently poured over the forehead in a steady stream or flow is a widely practiced treatment in Ayurveda that helps in improving sleep quality,” Narang says. “It is typically used to relax the nervous system and treat stress, anxiety and insomnia.”

Egypt

Ancient Egyptians used to soak their blankets in water before bed to keep cool at night. “Lowering the body temperature at night helps you fall asleep and stay asleep,” Breus says. “Rising temperature signals the body to move into a state of alertness in the morning.” If you’re going to take a hot shower, do it two to three hours before bed so your body has time to cool. To follow up, he suggests a cooling mattress pad and quality sheets and blankets: “Natural fibres are best and most comfortable.”

As for those wet blankets, though it may be hard to imagine finding them comforting, Breus says the weight of a soaked blanket could induce a sense of calm: “Studies have shown that weighted blankets help reduce anxiety and stress and can create a sense of relaxation that helps people fall asleep.

Inspired by ancient Egyptian body rituals, the Cleopatra Bath Ritual at Four Seasons Hotel Cairo at Nile Plaza is a luxurious milk bath. Honey, rose petals and essential oils soothe and ease muscle tension and prepare the body for a massage and a peaceful, deep sleep.

China

Scientific studies have shown a direct benefit for sleep from reflexology, an ancient form of touch therapy in which pressure is applied to points on the body. “Pressure points also connect to different physiological functions, including sleep,” Breus says. Specific reflex points related to sleep include the top of the toes, a point on the outer side of the big toe, the ridges of the toes and a point at the ball of the foot.

In addition to reflexology techniques, the Spas at Four Seasons Hotel Shenzhen and Four Seasons Hotel Hangzhou at West Lake use a massage oil based on eaglewood, the dark resinous heartwood of Aquilaria trees. “Eaglewood was prized in ancient China for its calming qualities,” says Nicole Ni, Spa Supervisor at Four Seasons Hotel Shenzhen. “We use it in our spa treatments to help relax and alleviate stress, resulting in calmer and longer sleep.”

Bali

Studies show a 30-minute afternoon nap combined with moderate exercise in the evening helps improve sleep.There’s a biological reason you’re usually tempted to take naps in the afternoon,” Breus says. “Our bodies are designed to take long stretches of sleep at night, followed by a brief midday rest. The best time to take a nap is between 1:00 and 3:00 pm, when your body temperature drops and your melatonin levels rise.” Nappers, he says, reap the benefits of greater concentration, enhanced memory, better mood and improved physical performance.

Ibu Fera, Wellness Mentor at Four Seasons Resort Bali at Sayan, created a signature experience called The Sacred Nap. Instead of snoozing in bed or in a poolside lounger, you’re suspended from the ceiling of the bamboo Dharma Shanti Bale in an aerial silk hammock, cocooned in the tranquillity of the Sayan Valley. You’ll feel your entire body relax and rock gently to sleep in the womblike cocoon as Fera tells you a bedtime story about the life of Buddha. “I was inspired to create the Sacred Nap while I was rocking my own baby to sleep,” Fera says. “Most of us have forgotten how good it felt to be rocked to sleep and have somebody read you a bedtime story or sing a lullaby. I combine this with telling the life story of Buddha and chanting various mantras that I learned when I was a Buddhist nun for seven years. The soothing sound of the singing bowl offers more sacred energy for this experience.”

Mexico

In many parts of the world, dreamtime is a special place where the body and mind go on a healing journey. Luis Molina, Spa Director at Apuane Spa at Four Seasons Resort Punta Mita, says the Sueño (Dream) Journey is based on the ancestral belief that we live two lives – one while awake and one while dreaming – with a strong connection between the two. This 100-minute ritual replicates the dream sequence, creating a harmonious and peaceful experience.

At Four Seasons Resort Los Cabos at Costa Palmas™, the Spa’s signature Restore Your Mind treatment balances energy points and chakras by utilizing relaxing massage techniques during a full-body exfoliation. The treatment ends with Shirodhara – the Ayurvedic pour of warm herbal oil onto the forehead’s “third eye” chakra – followed by a gentle scalp massage, inviting a sense of holistic balance and inner peace. “A good night’s sleep is the foundation of overall well-being,” says Lina Morales, Spa Director at the Resort. “It allows the body to recover and cells to renew, and it improves the immune system – which is especially important right now.”