For millennia, people have sought methods to quiet their minds. Long before modern technology introduced new distractions into our lives, humans have pursued inner peace. If you're seeking a method to quiet your mind and achieve inner peace, these four ancient techniques have proven effective even by today's standards.
Practice breathing meditation. Breathing meditation is a simple and effective method for calming your mind. Start by finding a comfortable and quiet place where you can sit and observe your breath. With practice, you'll be able to meditate longer periods or place your mind on your breath in any surroundings.
Develop single-pointed concentration. Train your mind to rest upon your object of meditation whether it's a candle or a spoken mantra. Note any distracting thoughts but decline to pursue them. Bring your mind back to your chosen object.
Learn to visualize. Select images that promote happiness and serenity. Perhaps you may want to picture snow-capped mountains or sheep grazing in a meadow.
Focus on positive thoughts. If your meditation is part of spiritual practice, you can follow the prayers taught in your tradition. Alternatively, you can soothe your mind by repeating any thought or quote that is meaningful for you.
Use the Soothing Qualities of Water
Take a bath. Cultures all over the world have long appreciated the calming effects of water. A simple warm bath can soothe your nerves. Rest your head on a bath pillow and add some comforting scents like sandalwood or lavender. Turn the lights down low and play soft music.
Surround yourself with the sound of water. Eat your lunch by a park fountain or install a solar device in your own backyard. You can find recordings of waterfalls online or get an MP3 with aquatic effects that you can play anywhere you go.
Here's a great YouTube video of the sounds of waves… can you imagine yourself laying on the beach and watching them roll in and out?
Get Back to Nature
Go for a walk. In some eras, it was common for people to go on long retreats into the wilderness. Even a short break can do wonders to restore your peace of mind. Visit your local state park or take a quiet walk around your neighborhood. If you work indoors all week, use the weekend to explore scenic trails for biking and hiking.
Cultivate a garden. Gardening is a great way to slow down and appreciate nature. Devote a section of your backyard to growing flowers and vegetables. If you live in an apartment setting, select plants that will flourish indoors or on a balcony, like some species of palm trees and herbs.
Spend time with animals. Spending time with animals is so therapeutic it's even been proven to help people recover from surgery faster. Take your dog for a walk. Watch your cat at play. Sign up for horseback riding lessons.
Live in the Present Moment
Put the past behind you. Dwelling on the past can make it difficult to feel composed. If you're thinking about past misfortunes, decide if you'd rather devote your energy to more constructive activities.
Adopt a positive view of the future. The future always carries some uncertainty. Focus on creating causes for a better future and patiently accepting whatever outcomes arise.
Enjoy the present moment. Give your full attention to what is happening now. Take advantage of the opportunities before you and delight in the good things that surround you. Steer your mind towards wholesome thoughts and actions. Engage fully with the people who share your life.
Many ancient techniques work equally well today for achieving a quiet mind regardless of external circumstances. Visit your local library or bookstore to discover more information about the healing powers of meditation. With these methods, you can create a welcoming environment for yourself and others and train your mind to enjoy greater peace.
Mindfulness is a comprehensive and well-respected technique that has been clinically proven to reduce stress, anxiety, and depression. It involves simple meditation practices that can increase a sense of wellbeing and bring about change in mood.
Some experts maintain that mindfulness is knowing exactly what is happening inside and outside of us. Mindfulness will help us to see the present moment clearly and accurately, it has the capacity to change the way we see ourselves and others. Here are…
7 Simple Ways to Implement Mindfulness at the Office
Simplify and Focus
You need to learn how to walk so that you can run. It is important to concentrate on doing one task at a time before you go to the next. Studies show that by simplifying your task, assessing what you have done, and concentrating on one task at a time, you will most likely going to focus and perform better both in the office and at home.
Take a walk
When you are working hard to beat deadlines, and dealing with pressures of workload, make sure you find some time to take a walk. You can do this during lunch break, even if it is just for a while. This could be visiting a colleague at the other side of the office, walking a few minutes around the block, or climbing some stairs or attempting to ease off some tension.
Walking can serve as a meditation. A simple walk can definitely do wonders for your body, mind, and soul. This is a simple approach that can surely introduce mindfulness to the workforce.
Choose Snacks and lunch with a purpose
We can incorporate mindfulness into all the things we are doing all through the day. This can be practiced in various ways such as being thoughtful about the type of food you eat, how you eat them as well as the type of exercise you engage yourself with.
You can have a productive day by choosing to eat meals and snacks that will benefit your health at all times. If it is not fueling your body, it probably is not a mindful choice.
According to research, some key elements of meditation enhance creativity. Meditation opens doors and acts as a stress-reduction tool. It boosts innovation pursuits. Many researchers have found out several positive effects on employee productivity.
Regular meditation boosts resilience, regulate emotions, mitigate stress, as well as have a more positive outlook, thereby helping you to bounce back after facing stressful times. Studies show that having a meditation puts people in an active mood, makes them relaxed and stay in the right frame of mind.
Meditation helps people to clear their minds, focus on their tasks in the office, and come up with original solutions to problems. Employees don’t get better by relaxing in good office chairs only, but also by finding some time to meditate. The spiritual benefits of meditation are multiple.
What's ‘mindfulness' mean to you?
Engaging in mindful breaks will help you to improve your overall productivity and concentration as well as re-energize your mind. Here are some great ways you can take a mindful break such as jump, take a walk or go for a run, dance, hang out with friends, family or colleagues, laugh, meditate on things that enhances your physical and emotional wellbeing, take a nap, listen to your favorite music, go to a gym, sing, try a do-it-yourself massage, etc.
Use mindful reminders
Using mindful reminder will enable you to break away from the automatic pilot, thereby helping to be free, calm, spontaneous and mindful. Mindfulness can be cultivated by choosing a specific transitional event, and reminding yourself consciously to be mindful anytime that event occurs. For example, if your telephone rings, you can remind yourself to breathe deeply two to three times before picking the phone.
Use short mindful exercises at work
You can be mindful at work by participating in active listening, doing some deep breathing, turning off your computer when you need to rest, taking a lunch break, sitting on an exercise ball, loving-kindness meditation, stretch for few seconds, etc. All these are short mindful exercises that will guarantee peak performance at work.
In this article, we have covered 7 simple ways to implement mindfulness at the office. If you have ever wondered how you can implement mindfulness at work, then try these tips and you will find see that mindfulness can truly improve your performance at work.
Take at least 1-minute mindfulness breaks daily, pause for a while, close your eyes, relax and take some deep breaths. Those are great ways to start and ignite your day at work, not just by sitting comfortably in a good office chair.
Was this article really helpful? Kindly share your ideas in the comment box!
Author Bio: June Earls
June loves to write on various topics such as home, office DIY decore. I write for officechairist.com, a website dedicated to educating people about the importance of ergonomics and creating a healthier lifestyle in an office setting. I'm constantly looking for new ways to optimize my performance, and hopefully, I can share those experiences with our readers.
The mind is a repository of thoughts. Every day our minds process thoughts that range from positive to negative and directly or indirectly these thoughts have effects on our moods, behavior, and perception. The thing about negative thoughts is that they are stubborn and could overshadow the positive thoughts in mind. Just like the weeds growing on a garden side by side the crops, negative thoughts fight for space in the mind and they do this in such a way that if left alone they can get corrupt the positive thoughts and get rid of them so that all that the mind begins to process and produce is just negative thoughts only. Without any doubt, our thoughts shape our mindset and our reality. In whatever we do, what we think and how we think matters, you think positive you get positive results, you think negative you get negative results. If given an option between negative and positive thoughts, which would you rather choose?
7 Tips to Shift from Negative to Positive Thinking
Click here to learn more on how to transform your thinking from negative to positive. Consider these few tips to fight negative thoughts;
Tip 1: Learn to Banish Bad Thoughts
Thoughts are not harmless. If they are allowed to linger on, they can do a lot of good or damage depending on the nature of the thinking that is involved. Your disposition to negative thoughts matters if you are going to overcome them. Negative thoughts will not go away by themselves, you have to confront them and you must do this early. Do not even give them a space to stay on your mind at all. Dispel them the moment they surface in your mind. For instance, when a self-limiting thought comes on your mind that you are ugly and useless, do not even think about it at all. Counter it immediately by thinking about how lovely and good you are. Make up your mind to replace each negative thoughts with two good positive thoughts and you would be on the path towards eliminating bad thoughts from your mind.
Tip 2: Count Your Blessings Instead of Chaos
When things are not going well for you, it is easy to think negative. The ideas our minds process are mostly influenced by the experiences of our daily life. However, you must know that however bad the situation you are passing through might be, your case is not the worst. You are still better off than others somewhere and even if yours is the worst case scenario, there is hope that things can turn around for good. Learn to celebrate your wins and forget about your loses. You must be your cheerleader always.
Tip 3: Don’t Suppress Your Emotions
Learn and master the art of self-expression. Do not suppress your emotions. When you learn to express your feelings as they come, you make your mind a conducive environment for positive thoughts to thrive. Be yourself and express yourself. Cry if you feel like and laugh if you feel like, it will help you relieve yourself of stress and become more lively and confident in yourself.
Tip 4: Maintain Your Distance From Negative Company
Whatever you do, do your best to avoid negative people; toxic people who are always emphasizing on your mistakes and errors and never commend, or complement your strengths. In the battle to overcome negative thoughts, you must separate yourself as far as possible from negative people and replace them with those who motivates you and encourages you to be the best you can. The words people say about you can affect you in a big way. It is helpful if you surround yourself with those who speak positive words to you rather than those who thrive on the negative.
Tip 5: Practice Mindfulness to Stop Overthinking
Mindfulness is an incredible strategy to strengthen your mind to filter the good thoughts from the bad ones. It gives you the key to your mind and thereby helps you to lock out negative thoughts and open the door to the positive ones. More importantly, mindfulness helps you resist the urge to over criticize yourself. Many times, we introduce negative thoughts by over-thinking our mistakes. As we evaluate and reflect on past actions, sometimes we risk over thinking and over blaming ourselves. Mindfulness is a helpful tool to strengthen the mind to let go of the past and move on with the present.
Tip 6: Exercise to Change Up Your Mood
If you want to live long and healthy, you must exercise. This statement is probably not new to you. However, there is a catch. Exercise does not just help to tone your body and muscles; it also helps to tone your mind. It helps to shift the paradigm of your mind. This is not exactly strange though; after all, there is a connection between the body and the mind. If you take care of the body, you are also taking care of the mind. Embark on regular exercises to boost your brain functioning. When you go on exercises, make up your mind to incorporate positive thoughts as you do so and ensure to let go of the negative ones. Negative thoughts can dampen your mood; it can make you angry, grumpy or aloof. When the negative thoughts begin to show up, get up and begin exercising.
Tip 7: Try to Break the Cycle of Negative Emotions
Negative thoughts are vicious. They are on a mission to spoil your mood, break down your self-confidence and damage your relationships. This is why you must be on your guard to deal aggressively with them. Do not let them perpetrate your mind.
Break the cycle.
One effective way of breaking the cycle of negative thoughts is by disbelieving them. This is because believing negative thoughts is like pouring gasoline on a raging fire; you further give life to it. When you disbelieve the negative thoughts, you starve them of life and they die out. Another helpful way to overcome negative thoughts is by identifying the triggers and avoiding them. Discover the people, place or events that introduce negative thoughts and avoid them like a plague.
Natasha Calcono is a blogger, entrepreneur, and writer at Master the Mind. Master the Mind empowers you to customize your mindfulness experience, change your thinking, reduce anxiety, relax, and motivate you to be the best you can be. It can also provide recommendations on the best products and courses to help you improve your life (health, wealth & relationships) using the most powerful tool you have at your disposal…your mind.
There are countless benefits to learning meditation and relaxation exercises to help deal with stress and alleviate tiredness. Meditation is a means to find peace and calm, and relax the body and mind. It is a means to look inward, detach, and focus on a few moments for one’s self. Relaxation exercises are also a means to remove tension but have the added benefit of being able to not only affect one’s emotional and mental well-being but also affect the physical body positively because of the simple movements involved.
In this day and age where people are constantly on the go; and the hustle and bustle of life take up so much of one’s day, it is important to have the know-how to deal with these stresses any time and to make sure that the body and the mind are always in tip-top shape. There have long been connections between how stress manifests itself as illnesses of the body and knowing how to meditate and learning and practicing simple relaxation exercises can greatly help in one’s well-being.
Follow these steps for a few minutes of meditation to center one’s self and de-stress.
Find a safe and comfortable place.
A few moments of meditation can be done just about anywhere. All that is needed is a place where one is safe and secure and comfortable. It may be a few moments in the car, a quiet bench or seat in the house, park or even the mall, or even just sitting quietly at your office desk.
Close your eyes and try to block out the world for a moment and focus on just one’s self.
This step takes some time to master. In the beginning, it may take a few moments to consciously quiet one’s self and let go of all the distractions around, but as you practice, it gets easier and easier to do so. Try to maintain this calm for as long as possible. After some practice, it becomes easier and one can stay longer in this state.
Focus on your breathing
This is basically the best thing to focus on because it will always be there and present. Being conscious of the regularly and rhythm of one’s breathing helps create a sense of tranquility and peace. Learn to appreciate each moment of breathing in – feeling the breath filling one’s being. Focus too on breathing out, imagining stresses and all distractions leaving along with each breath that leaves one’s body.
Do this consistently for a few minutes, a few times each day
meditation daily will help improve one’s well-being and one’s ability to deal
with the daily stresses and tensions throughout the day. It only takes a few moments, but its benefits
are well worth it.
exercises that complement meditation
Find a safe place to spend a few moments
to relax. While breathing deeply and purposefully,
do the following simple stretches.
From looking forward with one’s head straight, tilt your
head from to center to one side, moving slowly for up to 8 counts. Slowly go
back to the first position, breathing deeply and tilt to the other side. Move on to tilting from front to back, again
focusing on the slow and purposeful movements and doing up to 8 counts.
While focusing on one’s breathing and starting from head
facing forward, lead with one’s chin and slowly turn to the right, taking about
8 to 10 counts to complete the movement. Stay there for a breath or two and
slowly go back to front facing position and repeat on the other side.
With both arms loose and relaxed, slowly lift the
shoulder’s up. Pause for a breath or two and slowly lower back to first
position. Do this a few times to loosen the shoulders and back.
Beginning from the facing front position, slowly turn to
one side, twisting from the waist. Do this slowly and be conscious to only
twist up to what is a comfortable stretch. Pause for a moment or two and slowly
go back to 1st position. Do this on both sides slowly and
Slowly and purposefully move your legs to gently stretch
and relax the muscles. Start with the knees, slowly bending each knee and
pulling it up towards the chest. Maintain deep breaths and feel the
stretch. Slowly bring the knee back down
and repeat on the other.
While practicing meditative breathing,
flex and relax the muscles to relieve them of tension. Moving up slowly from
the toes do this for all muscle groups – the legs, buttocks, abdomen, fingers,
hands, arms, shoulders, neck and then face; focusing on slowly flexing them and
feeling them tighten, and then releasing them and feeling the tension leave.
These small movements are beneficial not
only for one’s physical well-being but also to be more mindful and aware of
one’s mind-body connection.
Meditation and relaxation exercises have a lot of benefits. It is not only good for the body but also for mental and emotional wellness. Those mentioned are a few ways that are simple and easy to do just about anywhere. Practicing these consistently will not only help in dealing with the stresses of daily life but also create a better sense of self and well-being.
Be it from reading books and magazines or from your friend, you most definitely heard about the benefits of practicing meditation daily. After all, most studies show that doing meditation can be quite a challenging but exciting new practice which can improve not only your physical but also your mental muscles.
Vipassana, which is one of India's most ancient meditation techniques, is a 10-day meditation course, that will make you see things as they truly are, and discover yourself along the way.
If you have given the idea of meditation some thought, and have considered how it can also work for you, now you have an excellent opportunity to learn more.
Click below to watch my Toastmaster speech on my first personal Vipassana experience in Thailand, September 2018
When we talk about Vipassana, we talk about a practice that will bring awareness and clarity over different aspects of your life. This whole process of meditation might sound strange at first, but it's all about getting to know how to concentrate on one thing at a time.
Also, known as the state where you bring your mind to rest and focus on one thing, Vipassana will teach you how to keep your mind clear and focused at all times.
Unfortunately, this incredible calmness of the mind and body will not come as easy as you think, so you will need time and patience to gain that state of tranquility you desire.
Just like every other skill, knowing how to meditate will demand a constant and regular determination to practice. In some cases, it may take years for the meditator to reach a higher level of self-awareness, so when doing Vipassana persistence is key.
Liberation, the final stage of vipassana, is considered the ultimate goal of all Buddhists. To actually reach this goal, this will entail intense and careful testing of your mind and body. Being a gentle, but also a precise technique, this ancient practice will help you become more aware of personal experiences and aspirations.
What is meditation?
Meditation is a practice which encourages a high-level state of focused attention and awareness. Aimed at lifting human beings to higher frames of consciousness meditation is part of different religions such as Islam, Judaism, Hinduism, Buddhism, and Christianity.
If you are suffering from high blood pressure or burnout, meditation can also help you improve your overall well-being and manage your mental health.
How to Do Vipassana
Now that you understand what vipassana is, it's essential that you also know how to do it the right way and enjoy its benefits. Below you'll find the first necessary steps you need to take if you want to practice Vipassana.
Set your body and soul in motion by sitting still
Relax, sit down, and let your body settle into a comfortable position. Make sure your body's position is upright. You can as well use leaning boards, backrests, chairs, and cushions to increase comfort. No rule requires keeping your eyes closed, so you can have them open as well. Lengthen your spine, relax your spine, and tuck the neck towards your chest.
Take Your Time
Do not do anything in a hurry; take your time until you feel completely relaxed. Ideally, the practice of Vipassana needs a rested mind, so if you do it during the weekends, you will have the best experience. Because it might be quite challenging for beginners to try Vipassana after a busy day, you can also try taking a nap before meditating. If you are not an experienced Vipassana meditator, to avoid falling asleep during meditation, try to energize and refresh your body after a long day.
Adjust your Body to Raise Your Awareness
Your body might feel settled after the first 15 to 20 minutes, so try and sit in a position that makes you feel comfortable. Depending on the prevailing conditions, it might also take a shorter time to settle, so try and not stress about it.
After the initial minutes, raise your mental awareness and connect it to your body. With time, the goal is to have your point of focus become more clear and present.
Focus on a Particular Object
If you feel that your point of focus is fading away, search for a bigger object so you can focus your attention on it. For instance, you can focus on your nose so your mind can become quiet and silent, this way no negative thoughts can enter it.
If you feel this is too tedious or uncomfortable, you can focus on other body parts. Do not try this if you are tired because it will only make you feel frustrated and confused.
The whole idea of doing Vipassana is to focus your mind on something until everything else fades away. To build a strong connection between the body and mind, you need to be mindful and aware. If you become distracted by your thoughts or bodily sensations, take a deep breath and focus on it.
Let Go Of Things So That Your Mind Follows
If your mind does not focus and you feel restless, it is better to leave your eyes open and focus on what you see. Accepting what it is, and not what it should be, will make your experience blissful and joyful. If you follow all these instructions, your mind will allow you to go deeper into your meditation because of the lack of resistance.
Let the Meditation Follow its Course
To be able to follow this advice, you will need a lot of courage to practice this type of meditation as much as you can. Some worry that they could go crazy and their mind won't come back to them if they get illuminated. At this point, you need to reflect more on what you feel and see during your meditation and leave your worries behind. Nobody ever before had gone crazy from doing Vipassana.
The Vipassana technique is not something that you learn within a day, so you might need to take a 10-day silent meditation course if you want to achieve the best results. During those ten days, you will learn the basics of the practice and how to attain great results. Also, your expenses shouldn't be too high, as there are donors who fund your accommodation and food.
In most cases, the courses are available based on the option you can offer a donation at the end of each Vipassana retreat.
In case you are wondering where to register for learning Vipassana, there are several great options for you. There are numerous Vipassana centers across all continents.
India has some unique Vipassana retreat centers where you can learn from the best practitioners. If you are ready to learn how to live without exercising, writing, reading, and communicating, and to meditate approximately 11 hours of meditation on a daily basis, going to a Vipassana retreat will be the best choice you'll ever make.
If you are in a place in life where you are asking ‘why am I here?' or ‘What's my purpose?', then I suggest looking into experiencing a Vipassana 10-day course. Let me know what you think… and if you've already experienced a Vipassana, I'd love to know how your experience went. Drop me a note here.
If you find yourself feeling irritable, tired, and having a negative mindset towards yourself or those around you, you may be experiencing the effects of burnout.
Burnout gets often associated with excessive amounts of stress, career-related factors being one of the most common causes. Major health issues, like depression, heart disease, and even some forms of cancer are all trademarks of burnout, which often also hinders relationships and personal connections.
Creating a relaxing space in your home to unwind at the end of a long workday becomes then paramount. A space like this can help both mental and physical health, and show improvement in your personal and professional life as well. One interior design trend that has made it easy to create a retreat to relax and unwind is the man cave.
Below we have helpful insights into different elements you can bring into your man cave that can help contribute to a healthier, and more energized you.
A warm and calming atmosphere may seem as easy as having a comfortable seat and your favorite sports teams memorabilia decorating the walls, but the way you design your space has a significant impact on the way you feel.
The concept of feng shui is meant to help create a space that feels right but this, of course, is subjective to each individual. With this in mind, find elements of design that make you feel at ease or relaxed. The change can be as simple as having plenty of natural light, decluttering your space, or ensuring there is healthy air quality. Look into air purifiers to cleanse the air of harmful allergens, especially if you want your man cave to be in the basement or a small space with limited air flow.
The colors you introduce into your space play a significant role as well, so choose a color scheme that incorporates calming hues like blue, green, or warm browns. These colors have a calming effect on the eyes and mind, and slow mental activity, relieving stress.
If you want your space dedicated to energetic gatherings, or if it has limited natural light, bring in brighter colors that promote positivity and excitement like reds or yellows. Once you have your color scheme picked out, add personal touches and keepsakes to make that space reflect your interests, and feel like your own.
Supportive and Comfy Seating
After you design your man cave, it’s time to find the perfect seating and furnishings to fill it for yourself and any prospective guests. Take inventory of pieces you may already own, and to put feng shui into practice, discard anything you no longer need or want. Research ways to donate gently used items, or look into self-storage options if your man cave has monopolized storage space.
Make a list of needs and wants once you declutter, and tackle needs first. If you lack comfortable seating, look into pieces that offer proper support to alleviate any aches and pains, and invest in sizable couches or lounge pieces for guests to relax on.
Being mindful about the fabrics and materials of your seating can help to reduce stress as well. Easy-to-clean pieces will take the worry out of spilled messes and stains, and allow you to feel at ease when entertaining.
With durability in mind, look for pieces that will last through wear and tear, in particular when investing in higher-quality pieces.
A healthy diet translates to a healthy mind and body, but when entertaining or just having a few snacks on your own, you can sometimes hinder good eating habits. If you’re thinking of adding a mini fridge to your man cave, take into consideration the types of foods and drinks that will fill its chilly shelves.
Try to avoid sugary drinks like soda and other artificially flavored drinks. Purchase a filtered water pitcher instead of plastic water bottles to limit plastic use, and make freshly squeezed juices like orange juice or lemonade made with organic fruits and veggies.
These naturally sweet beverages are healthier alternatives that offer necessary vitamins and nutrients our bodies need to function correctly. Be sure to stray away from fried snacks and foods as well, because these directly contribute to higher levels of depression, and fatigue, accompanied by severe health effects like diabetes and heart disease. Scour sites like Pinterest for healthy alternatives, especially when entertaining or throwing sports get-togethers.
If you want to add a bar into your man cave, stock it with lower calorie beers like Yuengling Light Lager or Michelob Ultra. Look for beverages low in salt as well, or options that are produced using organic ingredients. That way you can enjoy a cold drink with your friends without feeling guilty!
Exercise is shown to improve mood and have a positive effect on mental and physical health. If you are a health and wellness enthusiast, and you use working out as your way of unwinding, include training equipment and free weights in your man cave. This space is meant to work for you and benefit your overall health, so building a dynamic wellness space that reflects your fitness interests will help to stay healthy and fit both mentally and physically.
Studies show that engaging in 150 minutes of cardio weekly, and twice-a-week weight training practices can help you to reap the benefits of healthy exercise. These limited hours are perfect for even the busiest of schedules, and if you carve out an area of your man cave for this sole purpose, you’ll be more likely to feel motivated and develop a routine.
Benches and cardio equipment that can be easily broken down and stored are an excellent option for saving room as well. If you prefer yoga practices and meditation, you can also incorporate this equipment into your man cave. Meditation is a great way to relax the mind and develop a happier and balanced self.
In order to sustain and nurture a harmonious state of mind, apart from developing mindful practices, you can create your own zen space by adding fresh plants and essential oils diffusers. Experimenting with different aromas or topical therapies can always add that extra touch to a perfect and calming ambiance.