At the retreat, guided hikes in the fresh mountain air, sessions in the infrared sauna, and practices like meditation and breath work weren’t optional extras – they were considered essential tools, but so too was sleep. Quality sleep is one of the most underrated yet powerful ways to reduce inflammation in the body. While you sleep, your body enters a restorative state: it lowers levels of pro-inflammatory cytokines, repairs tissue, and balances cortisol (the stress hormone known to drive up inflammation when chronically elevated). In fact, studies have shown that even a single night of poor sleep can increase inflammatory markers like C-reactive protein. Over time, chronic sleep deprivation contributes not just to fatigue and mood swings but also to increased risk of inflammatory conditions like heart disease, autoimmune issues, and even skin flare-ups.

So, how can we optimize sleep to support lower inflammation? First, consistency matters – aim for 7–9 hours per night, going to bed and waking up at the same time daily. Keep your room cool and dark, reduce screen exposure at least an hour before bed (blue light interferes with melatonin production), and avoid heavy meals or alcohol late at night.

Magnesium supplements or sleep supplements with nervous-system calming ingredients can also help support more restful sleep. Incorporating a wind-down routine—like reading, gentle stretching, or breathing exercises—can signal to the body it’s time to switch off. The goal isn’t just more sleep, but better quality sleep, because that’s when the real anti-inflammatory magic happens.

Exercise is medicine, but dosage matters

I always thought the more intense the workout, the better. But inflammation doesn’t necessarily agree. While regular movement is key to reducing inflammatory markers, the type, intensity and recovery are just as important. Long runs, high-intensity classes, and back-to-back sessions without proper rest can tip your body into a state of oxidative stress, especially if you’re already depleted.

More isn’t always better. If you’re noticing persistent fatigue, poor sleep, or constant muscle soreness, your workouts may be stressing your system and driving inflammation up, rather than down. Pay attention to how you recover, and whether your energy, digestion, and mood feel balanced. The sweet spot lies in consistency, not intensity. Pairing movement with good sleep, proper rest, and nutrient support helps the body use exercise as a tool for healing, rather than harm.

What the retreat emphasized instead was consistency over intensity: long walks in the fresh air, mobility work, strength training, and low-impact movement like swimming, yoga or pilates. It’s about moving daily, but gently enough to support the immune system.

A version of this story originally appeared on Condé Nast Traveller UK.

See at tripadvisor.com

From the outside, the curved blue shape of Mii amo’s domed crystal grotto stood out against Boynton Canyon’s red rocks. Inside, I removed my shoes and felt the red, sandy earth on my toes as I set an intention for my stay. A massive piece of petrified wood stood at the center of the space, holding a sparkling crystal and a small fountain of gurgling water.

During the welcome ritual, a practitioner explained that the four different stones lining the circular wall each represented a different phase of life, and where people choose to sit is a window into their life’s journey. The grotto set the stage for the rest of my visit: quiet spirituality, relaxation, and self-exploration.

Mii amo, the adults-only wellness resort and a member of Relais & Châteaux, along with its family-friendly sibling resort, Enchantment, are the only two hotels within Boynton Canyon, west of Sedona. First opened in 2001, Mii amo underwent a top-to-bottom renovation in February 2023, led by its original architecture firm Gluckman Tang, which expanded its accommodation options, added a new restaurant, and significantly increased the footprint of its wellness spaces. Since its debut, the resort has made T+L’s World’s Best Awards for U.S. destination spas several times, most recently ranking No. 1 in the 2025 survey.

I stayed at Mii amo in the fall of 2024 with my mom and sister. It was a rare occasion when all three of us could spend time together, since my sister lives abroad. The moment we entered Boynton Canyon, I felt my shoulders relax, and when we stepped out of our car at the hotel’s architectural entrance, I knew I was in for a memorable experience.

Guests can opt for an à la carte stay, or book an all-inclusive Journey of three, four, seven, or 10 nights, which includes three meals a day at the on-site restaurant, unlimited non-alcoholic drinks, a daily credit that can be used at the spa or Trail House for hiking and biking excursions, and access to private lounges and locker rooms at the spa. Additionally, there’s a robust daily calendar of fitness classes, workshops, and lectures that could keep anyone busy for hours. And when you need to relax, there’s a beautiful new sunken living room-style lounge with a fireplace.

We signed up for a three-night Journey, and while I tried to give myself over more fully to the spiritual side of things, my sister remained skeptical and focused on hiking and relaxation. My mom, a bit of a gym rat, embraced the physical and nutrition side of things. Still, all three of us felt restored, and we each had different results—a testament to Mii amo’s ability to cater to different types of guests seeking different wellness experiences.

The highlight for all of us, though, was our private, guided hike through the canyon, an omnipresence that we could see from nearly any room at Mii amo. While guests can join a complimentary group hike to the nearest energy vortex, which is about a 20-minute walk from the resort (my sister and I easily did it on our own), we opted to use some of our resort credit on a longer hike set up with the Trail House.

Our guide, George, was an Apache Native American, whose preferred way to explore the canyon was on a mountain bike. George led us through Boynton Canyon along Deadman’s Trail and then to Mescal Trail, which culminated in a sweeping view of the valley.

Along the way, we learned about vortexes and hoodoos and their significance to Native Americans, the history of the canyon, and how George helped carve these trails on his mountain bike. At the lookout, he suggested we each find a spot alone and take a few moments to contemplate the nature surrounding us, our lives and the people in it, and ourselves. This was, in a nutshell, like much of the experience at Mii amo: encouragement to make time and space to evaluate our lives within the larger universe.

Here’s my full review of Mii amo.

The Rooms

When my sister and I entered our intimate Casita, the standard accommodation at the resort, we were instantly drawn to the glowing beige adobe fireplace in the corner—a fantastic feature that all rooms share. Our beds were layered with modern, Southwestern-style, geometric quilts. Two terracotta-colored chairs anchored a small seating area near the fireplace, along with a curvy floor lamp and an end table made from a live-edge tree trunk. Above the desk hung a locally made textile art piece, while a few tastefully placed potted succulents provided a dash of green in a color palette dominated by black and shades of beige and brown. The spacious bathroom featured heated floors and a glass-walled rain shower looking out onto our private courtyard, a feature that guests will find in all Casitas.

Ours was part of a group of recently added accommodations that brought the room count up post-renovation from 16 to 23 (the original Casitas were also fully renovated). Ranging in size between 400 and 450 square feet, this type of room category is set in small groupings that surround large courtyards with cushy seating, outdoor fireplaces, and plants, with the red cliffs looming in the background. Casitas can have either two double beds or a single king bed, with some featuring deep soaking tubs and outdoor fireplaces.

Other room options include larger suites and junior suites, all with fireplaces, outdoor terraces, and soaking tubs. The one- and two-bedroom spa suites offer separate living and dining areas with a live-edge wooden table, while the luxury suites also include an outdoor whirlpool on an expansive courtyard and a private massage room.

Food and Drink

Mii amo’s dining program underwent a major revamp, and is now under the purview of chef Nathan Rich, who is also the culinary director of Tanzerra Resorts and the executive chef at Twin Farms in Vermont. (Mii amo, Enchantment, Twin Farms, The Cove, Eleuthera, and Virginia’s the Tides Inn are all part of Tanzerra Resorts.)

At Mii amo, Rich was tasked with refreshing the dining offerings, and he’s done an admirable job. While the offerings have a wellness focus, guests are not deprived of indulgences or alcohol. In fact, the cocktails are excellent, with several margaritas, a Whistle Pig Old-Fashioned, a mezcal negroni, and a cucumber gimlet on the menu.

At the on-site restaurant, Hummingbird, chef Zach Woodworth was promoted to executive chef in the fall of 2024. Here, he presents vegetable-forward fare that shows off the bounty of the garden just outside. Standout dishes include carrot hummus, roasted beets with ricotta, mushroom curry, and a variety of salads. However, most of the entrées have meat or fish, such as scallops with sweet potato gnocchi, Arizona Black Angus tenderloin, and Colorado rack of lamb with labneh and roasted carrots.

For dinner, I found myself craving more Southwestern/locally-influenced food, and after three nights, I also wished there were more options. Given that most guests stay at least three nights, a rotating menu would seem helpful.

Breakfast is a mix of classic and Southwestern offerings, and includes a canyon burrito, huevos rancheros, avocado toast, and sourdough French toast. The decadent lemon and ricotta pancakes, served with lemon curd, blueberries, and maple syrup, dispel any notion of low-calorie-only food here. Guests ordering eggs can choose between hen or duck eggs, sourced from a nearby farm where the kitchen composts their organic waste.

The juice and coffee bar is the only other beverage outlet (it doubles as a wine bar in the evenings). My mom, sister, and I loved the juices, with our favorites being the Arroyo, with orange, apple, prickly pear, and ginger, as well as the Hello Honeydew, with honeydew, celery, aloe vera, parsley, lemon, and ginger.

Activities and Experiences

Mii amo offers a robust daily schedule of complimentary classes, lectures, and experiences. Guests seeking physical activity can sign up for fitness classes like yoga, Pilates, Zumba, tennis, and water aerobics. And those who like to reconnect with nature can join group hikes in the canyon or go stargazing. Spiritual and meditative activities include sound baths, labyrinth walks, dream interpretation sessions, and discussions on chakras.

I found the sound bath in the crystal grotto to be transcendent, especially with the way the sound circulates through the round space. The new movement studio, with a view of the sensory garden and the red rocks beyond, is beautiful, and I appreciated the variety of daily yoga and stretching classes. My mom wanted some high-intensity workout options, which weren’t available, but she thought the fitness center was state-of-the-art.

Also on the daily calendar: food and nutrition experiences, like a juicing class and nutrition lectures. We tried the chef’s garden experience, which included a tour, led by chef Woodworth, followed by a lovely group lunch in the garden featuring dishes prepared with seasonal produce.

In addition to what’s on the calendar, guests can: schedule spa treatments; book individual coaching sessions with professional practitioners and trainers in meditation, spirituality, fitness, or nutrition; spend time by the outdoor pool or indoor saunas and steam rooms; or visit the Trail House across the road at Enchantment, where guided hikes, trail running, rock climbing, and bike rides can be booked.

The Spa

Mii amo’s renovated spa now includes: 26 treatment rooms and private consultation spaces: 14 single massage rooms, three facial rooms, two wet rooms, a sound lounge room, and a couple’s massage room. The resort added an all-new consultation wing with a dedicated relaxation space and five consultation rooms for sessions with Mii amo’s mindfulness team and seasoned therapists.

Treatments range from classics such as massages, facials, and bodywork to more unconventional options, including energy clearing, sound resonance therapy, and celestial manifesting.

I tried the 100-minute Ancestral Stone Massage, which incorporates hot basalt and cold marble stones in a unique take on contrast therapy that also considers Native American beliefs of the power of river rocks and the healing powers of stones. The Healthy Aging facial I had uses marine ingredients for hydration and two specialized masks that left my skin plump and supple.

The array of meditative healing rituals and energy sessions, such as a medicine wheel ceremony, aura photography, past life regression session, hypnosis, and reiki, takes full advantage of local Sedona experts in these areas. Somehow, my past life regression session turned more into a therapy talk with some reiki, which I was somewhat bummed about because I had been looking forward to getting a glimpse at my past lives. Overall, though, the treatments are excellent and give the opportunity to experience new methods of healing and relaxation.

Accessibility and Sustainability

Mii amo features one ADA-compliant 400-square-foot Casita, complete with a king-size bed, a roll-in shower, a tub with a permanent seat, and an accessible double vanity. Additionally, guests can book accessible hiking tours with the Trail House, such as a Grand Canyon Above the Rim tour, a trip to Red Rock State Park, and driving tours.

The resort’s sustainability efforts are wide-ranging. Hummingbird restaurant collaborates with local Arizona farmers and purveyors, in addition to using produce from its on-site garden. The hotel also partners with the international nonprofit organization Join the Pipe, providing each guest with a reusable water bottle made from biodegradable sugarcane that can be filled at one of the resort’s several water stations. Mii amo has a private on-site wastewater treatment plant to supply reclaimed water for irrigation, while the landscaping team has phased out non-native plants to minimize water usage. All rooms are equipped with water-efficient showerheads and toilets.

Finally, a portion of any Trail House excursion fee goes to the Boynton Canyon Preservation Fund.

Location

As the only hotels inside Boynton Canyon, Mii amo and its sibling resort, Enchantment, are surrounded by the towering red rocks of Sedona. So if guests want to hike the canyon, all they need to do is step outside.

Boynton Canyon, a scenic box canyon, is located in West Sedona and is part of the Coconino National Forest. Sedona’s downtown is a quick ten-minute drive.

To get to the hotel, guests can fly into Flagstaff Pulliam Airport (FLG), which is 34 miles away. Phoenix Sky Harbor International Airport (PHX) offers more direct flights and connections, but is about 125 miles from the resort.

How to Get the Most Value Out of Your Stay

Mii amo doesn’t offer a dedicated loyalty program. The resort is part of American Express Fine Hotels + Resorts, offering card members perks such as 4 p.m. check-out, $100 resort credit, and early check-in, subject to availability.

Nightly rates at Mii amo start from $4,600 for a three-night Journey (includes all meals, daily stipend for treatments, and full access to classes and lectures; the rate excludes alcohol).

Every T+L hotel review is written by an editor or reporter who has stayed at the property, and each hotel selected aligns with our core values.

Read the original article on Travel & Leisure

Last Updated:July 26, 2025, 15:17 IST

Wellness tourism has witnessed a spike. Amidst this, destinations such as Thailand that offer opportunities for holistic wellness and slow travel are emerging as a top choice.

The world of travel is evolving, moving beyond mere sightseeing toward a more meaningful pursuit of well-being. In the post-pandemic world, holidays have become more than just a break; they’re a conscious journey toward rejuvenation, mental reset and balance, and inner connection. This shift has sparked a growing demand for wellness-led escapes, where travellers seek curated experiences that restore the mind, invigorate the body, and uplift the soul.

The Rise of Wellness-First Travel

The Indian travel industry, mirroring global trends, is at the forefront of this wellness revolution. Discerning Indian travellers are increasingly seeking luxurious, immersive wellness experiences, a shift underscored by recent global data. According to the Global Wellness Institute, the wellness tourism market is poised to nearly double, from $651 billion in 2022 to an estimated $1.4 trillion by 2027.

In Asia, this transformation is even more pronounced. A 2025 report reveals that 90% of travellers across the Asia Pacific now consider wellness offerings a key factor in their travel decisions, up from 80% the year before. As wellness travel evolves, nature-led therapies are taking centre stage, with the ocean emerging as a particularly potent source of healing.

The Ocean’s Embrace: A Sanctuary for Healing

There is something intrinsically calming about the ocean. Its rhythmic waves, salted breeze, and infinite horizon offer a rare invitation: to slow down, breathe deeply, and simply be. This ‘blue space’ immersion is more than poetic; it is backed by science, with research linking coastal exposure to reduced stress, improved mood, and enhanced mental clarity.

More than a scenic backdrop, the ocean delivers tangible health benefits. The practice of thalassotherapy, which uses seawater and marine ingredients, is gaining traction for its revitalising effects. Rich in essential minerals, seawater is believed to improve circulation, soothe inflammation, and elevate serotonin levels.

Thailand’s Koh Samui Leads the Way

Among Asia’s leading wellness destinations, Thailand continues to shine. Its ancient healing traditions, pristine coastlines, and immersive hospitality have made it a sanctuary for seekers of holistic transformation. Between 2022 and 2023, Thailand’s wellness tourism spending more than doubled, signalling one of the fastest-growing segments in the region.

Explaining this trend, Jasjit Singh Assi, General Manager at Four Seasons Resort, Koh Samui, notes, “At the heart of this resurgence is Koh Samui, an island where lush tropical landscapes meet tranquil beaches, and where the art of well-being is woven into every experience. Long regarded as a haven for detox and rejuvenation, the island has become a global epicentre for oceanfront wellness.”

“Among its standout destinations is Four Seasons Resort Koh Samui, a luxurious retreat that captures the essence of healing by the sea. Nestled within a secluded cove along the Gulf of Thailand, the resort offers a deeply immersive journey shaped by nature, tradition, and thoughtful care,” adds Assi.

At Four Seasons Resort Koh Samui, wellness is rooted in the ancient Thai philosophy of the four elements, brought to life through personalised rituals like sound healing, Reiki, and Nam Vibration, where water-filled singing bowls awaken chakras. Guests can also engage in open-air Muay Thai training overlooking the Gulf for a powerful blend of movement and mindfulness.

The rise of healing holidays is more than a trend; it’s a reflection of a collective realisation that well-being is paramount. In a world that constantly demands our attention, these purpose-driven luxury experiences are no longer an indulgence but a necessity.

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Delhi, India, India

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