Essence of Ease: A Perimenopause & Menopause Wellness Journey
March 26-April 4, 2026 | Phuket, Thailand
Sleep deeper. Cool the heat. Steady your nervous system.
Ten days of hormone-supportive meals, low-impact movement, and guided therapies—held in a space designed for women of color navigating perimenopause and menopause.
Perimenopause & Menopause Wellness Designed for Women of Color
One morning, you wake up, and something is different. Maybe it’s the way your body moves, the way heat blooms under your skin at the most unexpected times, or how rest doesn’t feel as restful anymore. It’s subtle, quiet, and at first, easy to ignore—until it isn’t.
This is more than just a shift. It’s a transition, a new season. But here’s the thing: nobody prepared you for perimenopause or menopause, let alone how it affects women of color.
There are books, doctors, and wellness spaces that seem to speak to everyone but us—leaving women of color navigating perimenopause and menopause with questions, frustrations, and a deep craving for care that actually sees us. Research shows that Black women experience menopause earlier, with more severe symptoms, and fewer culturally attuned wellness solutions available.
This wellness journey is that care.
The Journey That Truly Sees Women of Color
The Essence of Ease Wellness Journey is designed with the unique needs of women of color in mind as they navigate perimenopause and menopause. From hot flashes and night sweats to disrupted sleep and shifting moods, we address the full spectrum of symptoms with culturally attuned care and evidence-based practices.
Essence of Ease Wellness Journey was created as not a retreat, but a place to gather, to be nourished, to be understood. In the quiet luxury and sanctuary of Thailand, against the backdrop of the Andaman Sea, you'll find a space where your evolving body is honored, where holistic perimenopause and menopause wellness is tailored specifically where sisterhood reminds you: you are not alone in your menopause journey.
This brief form helps us match you with the right room and support. You’ll receive next steps and your booking link by email. A non-refundable deposit is required to secure your room.
Is This Where You’re Meant to Be?
This journey is perfect for you if:
Sleep is fractured: 3 AM wakeups, tired-but-wired, and nothing has stuck.
You’ve felt unseen: dismissed by providers or wellness spaces that don’t center women of color.
Your stage is your own: perimenopause, post-menopause, or surgical/medically induced menopause—no judgment.
Heat + haze: hot flashes/night sweats, brain fog, and mood swings draining your days.
You want safety + choice: structure and privacy (no forced sharing), with connection on your terms.
You want follow-through: a simple 30-day plan to keep sleep, cooling, and nervous-system steadiness going at home.
Why Choose a Peri/Menopause Wellness Journey Designed for Women of Color?
Because for too long, the realities of perimenopause and menopause for women of color have been overlooked. Studies show that Black women and women of color enter menopause an average of 8.5 months earlier than white women, with more frequent and intense hot flashes that last longer—sometimes up to 10 years.
Yet, despite these challenges, we are less likely to receive adequate medical guidance or culturally aligned wellness solutions. Instead, we are expected to push through, to carry the weight, to endure.
This journey is about breaking that cycle. It is about redefining perimenopause and menopause as a time of renewal rather than depletion—an opportunity to embrace ease, reclaim balance, and prioritize deep, embodied self-care. Essence of Ease Wellness Journey was created to fill the gaps, to be the sanctuary we were never given.
Holistic Menopause Management Through Cultural Understanding
This journey approaches menopause holistically, addressing physical symptoms while honoring the emotional, spiritual, and cultural dimensions of this transition for women of color.
Through carefully curated therapies, nutrition, movement, and community support, we offer a complete system for navigating menopause with grace and empowerment.
Ease Has a Place—And It’s Here
Thailand offers the perfect healing environment for women of color navigating menopause. And at the heart of it, a luxury wellness resort designed to care for your body in this season of change. The gentle climate provides relief from temperature fluctuations that often trigger hot flashes.
But it’s more than the weather. Thailand holds a certain kind of softness—the kind that allows you to exhale fully, to feel the weight of your own presence without the urgency of what’s next.
The Andaman Sea is a balm, washing over the noise of your everyday life, inviting you to listen—to your body, your breath, the parts of you that whisper when the world gets too loud.
Here, wellness isn't a trend. It’s a way of life. Ancient healing traditions offer natural approaches to hormone balance and menopause symptom support—gently complementing what modern wellness has overlooked.
The Rhythm That Awaits You
What would it feel like to finally be on your body’s time?
In this soft, sacred corner of the world, your schedule slows down—not just because you're on retreat, but because the entire rhythm of Thailand invites it.
Here, wellness isn’t a trend—it’s a way of life. The sea doesn’t rush. The sun doesn’t interrupt. The herbs don’t hurry. And neither do you.
Each day in Thailand begins and ends with ease. You’ll rise slowly to the sound of waves, enjoy meals intentionally designed to support your changing body, and spend your afternoons in the hands of healers who understand the needs of women moving through this life transition.
You’ll experience wellness in a form that feels natural, respectful, and resonant—with traditions that restore and community that reminds you: you’re not alone.
Cultural Approaches to Perimenopause & Menopause Symptoms
Wellness is not separate from culture but rather an integral part of it, deeply intertwined with our identities and lived experiences as women of color. Our journey honors this connection by integrating culturally-resonant supportive practices with evidence-based approaches to perimenopause & menopause symptom management.
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Addressing Key Perimenopause and Menopause Concerns
- Hot Flash Management: Traditional cooling practices combined with modern techniques
- Sleep Restoration: Ancient relaxation methods that combat menopause-related insomnia
- Mood Balance: Community-centered approaches to emotional wellbeing
- Physical Comfort: Therapeutic bodywork to ease joint pain and muscle tension
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Ayurvedic Approaches to Perimenopause and Menopause Balance
Ayurvedic wisdom, which encompasses ancient healing practices and holistic self-care approaches, offers powerful solutions for menopause symptoms. It incorporates these time-tested techniques specifically adapted for Black women and women of color menopause experiences, addressing hormonal balance, temperature regulation, and overall wellbeing.
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Thai Practices for Perimenopause and Menopause Symptom Relief
Thai traditions provide targeted relief for common perimenopause and menopause discomforts through practices that balance energy and promote holistic well-being. Experience how these gentle yet powerful techniques can ease hot flashes, improve sleep quality, and restore your sense of balance during perimenopause and menopause.
The Journey
This experience includes a scientifically-informed blend of wellness practices, immersive therapies, and meaningful moments that directly address perimenopause and menopause symptoms. While the full itinerary is reserved for confirmed guests, you can expect:
Menopause-Specific Treatments: A collection of gentle, restorative treatments tailored to address hot flashes, sleep disturbances, and hormonal balance
Movement for Menopause: Specialized yoga, tai chi, and gentle movement practices designed to ease joint pain, improve bone health, and regulate hormones
Wellness Circle: Safe spaces to share your perimenopause and menopause experience with others who truly understand
Nutritional Guidance: Learn about foods and eating patterns that support hormone balance and ease menopause symptoms
Stress Reduction Techniques: Master practices that reduce cortisol levels, which can worsen perimenopause and menopause symptoms
Cultural Exploration: Connect with wellness traditions that resonate with cultural heritage
A Day in the Rhythm of Ease
Here’s a glimpse into one sacred day on the Essence of Ease Wellness Journey—where every moment is crafted with intention, attunement, and care for your perimenopause or menopause experience.
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Wake naturally to the quiet hush of the Andaman Sea. Step into a gentle breathwork ritual to awaken your body without urgency.
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Savor a warm, phytoestrogen-rich breakfast designed to stabilize blood sugar and reduce inflammation—flavors rooted in Thai tradition and nutrition science.
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Move through a restorative yoga session that nurtures your joints, supports bone health, and helps regulate cortisol.
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Experience a curated healing session rooted in Thai or Ayurvedic tradition—targeting temperature regulation, sleep support, and nervous system calm.
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Enjoy a plant-forward, cooling midday meal with herbs and ingredients selected for hormone balance and digestive ease.
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Return to your suite for a nap, journaling, or simply doing nothing. This is not time off—it’s time in.
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Gather with women who understand this season. Share reflections or just sit in quiet presence—no fixing, just witnessing.
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Dinner is served as a ritual. Soft lights, ocean breeze, dishes crafted with intention. You’re not just eating—you’re being restored.
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Guided relaxation or a warm herbal compress to invite rest, reduce night sweats, and ease the mind into stillness.
This is an example of one day. Your body leads. Ease follows. And every moment reminds you—you were never meant to go through this alone.
Where Comfort Meets Care
You step onto the balcony, the air thick with salt and stillness. The horizon stretches endlessly, where the sea doesn’t rush—it sways, slow and sure, as if it, too, understands the necessity of ease during your perimenopause & menopause journey.
This is where you wake up each morning.
Your journey unfolds at Amatara Welliesure Resort in Phuket—a dedicated wellness property with programs and spaces designed to support restorative sleep, nervous system regulation, and deeply personalized care.
Every space—whether it’s your private room, the infinity pool, or the spa treatment areas—is shaped to support your changing body and encourage deep relaxation.
This isn’t about extravagance. It’s about luxury that feels like home—like warmth, like being held, like finally hearing your body say, “thank you.”
Why this setting works
Private and shared suites available
Professional wellness team on-site
Secure property and 24/7 front desk
Round-trip airport transfers included
Meals That Nourish
After a restful night in your sanctuary suite, what follows is nourishment—not just food, but a form of daily care designed with your changing body in mind.
In this phase of a woman’s life, what you eat is no longer just about appetite—it’s about alignment.
Every meal on the Essence of Ease Wellness Journey is crafted to support you during perimenopause and menopause. Using ingredients rooted in Thai tradition and modern nutrition science, our culinary team prepares dishes that ease hot flashes, balance mood, support bone health, and help you sleep more soundly.
These aren’t restrictive wellness meals. They’re abundant, beautifully plated expressions of nourishment. Whether you crave comfort or something cleansing, each bite is intentionally prepared to help your body feel better—not just full.
Hormone-Balancing Cuisine
Every meal is an experience, blending local Thai flavors with hormonal supportive nutrition science. Resort menu features:
Phytoestrogen-rich foods that naturally support hormone balance
Anti-inflammatory ingredients that reduce menopause-related discomfort
Calcium and vitamin D-rich options for bone health
Blood sugar-stabilizing meals to reduce hot flashes and mood swings
Cooling foods and herbs that help regulate body temperature
You’ll have the flexibility to explore plant-based dishes, freshly prepared seafood, and culturally inspired proteins on your own, but the ones we share? They’ll be crafted with care and aligned with the essence of ease your body is asking for.
The Investment in Your Journey
Private Luxury Suite – $4,800 USD (normally $5,300)
For those seeking solo sanctuary with uninterrupted rest and privacy.
Shared Luxury Suite – $3,800 USD (normally $4,300)
Ideal for guests open to connection and roommate pairing in a peaceful, balanced setting.
How payment works
A non-refundable $700 deposit secures your room.
Pay the remaining balance in full or in installments.
Payment plans are available at checkout (Buy Now, Pay Later options such as Affirm/Afterpay may appear based on eligibility).
Travel insurance is required for all guests and must be purchased separately.
No refunds are offered; please select insurance that fits your needs.
What begins now (before you fly)
Once your booking is confirmed, you’ll receive the
Essence of Ease Start Kit:
14-Day Sleep Reset (evening wind-down + morning steadiness)
Hot-Flash Cooling Guide (food, hydration, and micro-practices)
Nervous System Mini-Routines (5–7 minute breaks you can actually fit in)
How booking works: Request your booking link (3–5 min) → choose private/shared → pay the $700 deposit to secure → receive your Start Kit + travel checklist → arrive to round-trip transfer at HKT.
This brief form helps us match you with the right room and support. You’ll receive next steps and your booking link by email. A non-refundable deposit is required to secure your room.
The Lasting Value of Your Essence of Ease Wellness Journey
What You’ll Leave With
A calmer nervous system and a realistic daily rhythm you can maintain.
A 30-day post-journey integration plan (sleep, movement, and nourishment).
Practical food guidance for hot flashes, brain fog, and energy dips.
Breathwork and movement sequences you can repeat at home in under 20 minutes.
Personalized notes from your on-site consultations to support real-life follow-through.
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Breath work, movement, and daily rituals tailored to your symptoms—designed to shift you from temporary relief to everyday ease.
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After ten days of supported care and stillness, your body will remember what balance feels like—and how to return to it, even after the world resumes its pace.
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Perhaps most important of all you’ll no longer see menopause as something to endure. You’ll see it as a sacred transition, worthy of honor, understanding, and care.
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A deeper understanding of your changing body and its signals—so you can respond with clarity, compassion, and confidence.
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You’ll leave with more than contacts—you’ll leave with community. Authentic bonds with women who walk this same path, rooted in shared experience and lasting support
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You’ll return home with a renewed belief that rest is not indulgence—it’s intelligence. You’ll know how to take pause without apology, how to soften without fear, and how to honor your needs without waiting for permission.
“Ease is not a luxury; it’s a language your body is waiting to speak.”
Value at a Glance
9 nights at Amatara (private or shared suite)
3 wellness consultations (arrival, mid-journey, departure)
Baseline health assessment (vitals & body composition)
Included therapies
Daily group movement & breathwork + resort amenities (sauna/steam, pool, fitness)
6 included meals (4 dinners + 2 lunches incl. welcome brunch) + group cooking class
Round-trip airport transfers (HKT)
Pre-journey Zoom orientation (1) + 30-day post-journey integration support
What’s Included
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A quick, non-invasive check to tailor your care on site and at home.
What’s included
Body composition scan (body fat %, muscle mass, hydration estimate)
Vitals & blood pressure reading
Physical posture/mobility review (light functional checks)
Biological age estimate
Why it matters
We use these markers to personalize your movement, therapies, and recovery focus—so what you do here supports the exact phase your body is in.What you take home
A simple baseline summary with 1–2 realistic targets, plus how it connects to your 30-day integration plan. -
Nine nights in a private or shared luxury suite at Amatara. Rooms are temperature-controlled with premium bedding for sleep support. If you’re traveling solo and choosing shared, roommate matching is available.
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Three touchpoints to guide your experience, set intentions and preferences on arrival, course-correct mid-journey, and leave with a personalized next-steps note at departure.
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You’ll select from a curated menu designed to support sleep, cooling, and stress relief—options may include Thai Hammam, Chi Nei Tsang (abdominal therapy), Guided Yoga Nidra, therapeutic massage, and foot/facial reflexology. Exact options vary by schedule and therapist availability.
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Daily access to gentle group movement and breathwork plus resort amenities: sauna/steam, pool, fitness, and wellness spaces. Low-impact, hormone-supportive by design.
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4 group dinners and 2 group lunches (includes welcome brunch), plus a group cooking class focused on hormone-supportive meals. Additional meals are at your leisure.
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Optional guided community conversation (not a share-circle), a group sound healing session, and a cultural city tour to connect with place and one another at a comfortable pace.
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Pre-journey Zoom orientation (1) to get you ready; 30-day integration support afterward with simple routines for sleep, nervous system steadiness, and nourishment.
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Fly into Phuket International (HKT). Round-trip transfers are included; you’ll receive driver details and pickup instructions before departure. Visa requirements vary by passport—please check official guidance.
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Any airfare travel to and from Phuket, Thailand.
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These are at personal cost to guest.
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Including those purchased during travel days.
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Early arrival to Phuket, Thailand, or extended stays beyond the retreat. Also, transportation to the airport after the last day of the retreat if departing later.
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What’s Not Included
This brief form helps us match you with the right room and support. You’ll receive next steps and your booking link by email. A non-refundable deposit is required to secure your room.
Who’s Holding This Space?
Essence of Ease Wellness Journey is held by Krystal A. Antoine—, plant-based nutritionist, certified menopause coach and founder of HerDecree Journeys a wellness platform for women of color 35+.
This journey was born from her own.
After undergoing a hysterectomy and facing the quiet shock of surgical menopause without the cultural support she needed, Krystal searched for spaces where her experience could be seen—where stillness, softness, and truth could exist together. When she couldn’t find them, she created one.
Not a wellness trend. Not a temporary fix.
A space to reconnect with the body she was learning to understand all over again.
Krystal’s work is guided by rhythm over rigidity. Her approach invites you to move gently, to listen inward, and to feel held through the quiet shifts of this season. You are not broken. You are becoming.
Not ready to book yet? Start with a reset.
Ease begins with small shifts.
These 7 rituals are designed to help you pause, soften, and move through this season with more clarity.
This brief form helps us match you with the right room and support. You’ll receive next steps and your booking link by email. A non-refundable deposit is required to secure your room.
FAQs
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Essence of Ease is uniquely designed around the specific perimenopause and menopause experiences of Black women and women of color. We incorporate cultural understanding, address the documented differences in how we experience menopause symptoms, and create a safe space community of shared understanding that general menopause retreats simply cannot provide.
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Our journey combines traditional supporting practices, modern wellness approaches, and culturally-specific understanding to address perimenopause and menopause symptoms. From hot flashes and night sweats to mood changes and sleep disruption, our program offers both techniques and long-term management strategies tailored to Black women and women of color experiences.
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Not at all. This journey welcomes women across the menopause spectrum—from those just beginning to notice perimenopause changes to those well into their menopause journey. Our programming is designed to support each woman wherever she is in this transition.
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Yes. Many guests come solo. We provide clear arrival instructions, transfers, on-site orientation, and optional pre-trip connection so you feel supported from touchdown to check-in.
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Although this is a personal journey for many women, guests can choose between double (shared) or single (private) occupancy for the nine-night retreat. Each room is designed to provide comfort and tranquility, ensuring a restful stay. If you are booking a shared room and need a roommate, please let us know—we will do our best to match you with someone else seeking a roommate. You will have the opportunity to connect before the journey during our pre-trip online session. If no match is available, your booking will be considered a single occupancy, and the single supplement fee will apply.
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If you choose a shared room, we will match you with a roommate if available. If no match is found, your reservation will be considered single occupancy, and the additional single supplement fee will apply.
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Each day is intentionally curated to balance structured wellness sessions and personal free time. Mornings often begin with yoga or meditation, followed by nourishing meals. Midday may include workshops, healing sessions, or personal treatments, and afternoons allow time for relaxation or self-guided exploration. The full itinerary is shared only with booked guests to maintain privacy and an immersive experience.
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The retreat is hosted by Krystal A. Antoine, a plant-based nutritionist and menopause coach who understands the unique experiences of Black women during this transition. You'll also have access to the resort's professional wellness team. This retreat is designed not as an intensive medical or educational program, but as a nurturing space to take a break, relax, and grow comfortable with your body's changes in a supportive environment among other Black women with similar experiences.
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Yes! This retreat is designed to be a balance of guided experiences and personal downtime.
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The retreat begins on March 26, 2026, with check-in available from 3:00 PM onwards. The journey concludes on April 4, 2026, after breakfast, with check-out by 11:00 AM. Detailed pre-trip instructions will be provided closer to departure.
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Fly into Phuket International Airport (HKT). Round-trip transfers are included in your journey.
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Visa requirements vary by passport. Most U.S. tourists are visa-exempt for stays up to 60 days. All non-Thai travelers must complete the Thailand Digital Arrival Card (TDAC) online before arrival. Always check official guidance before you fly.
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We arrange round-trip transfers. You’ll receive your driver details and pickup instructions before departure.
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Affirm/Afterpay may be available for the full balance at checkout (not the deposit). Provider terms/eligibility apply.
Please note: Affirm or similar platforms (like Afterpay) may apply additional fees or interest depending on your credit approval. These terms are determined by the payment provider, not by us.
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If HerDecree Journeys must cancel the retreat for unforeseen reasons, guests will receive a full refund.
However, we are not responsible for additional expenses such as airfare or personal travel insurance claims.
All guests must purchase comprehensive travel insurance.
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No, travel insurance is not included but is required for all participants. Proof of insurance must be submitted at least six weeks before departure. Guests who fail to provide proof will forfeit their booking with no refund.
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This retreat is designed to be an immersive group experience, and all attendees are expected to participate in the activities. Bringing a non-participating guest is not permitted to preserve the retreat’s intended atmosphere.
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For any additional inquiries, please fill out the form below or contact us at info@herdecreejourneys.com with the subject line Essence of Ease.
Your next chapter begins with one clear yes—to luxury, to ease, to care that was made for you.
This brief form helps us match you with the right room and support. You’ll receive next steps and your booking link by email. A non-refundable deposit is required to secure your room.