As the seasons change, obligations shift as well. You may be helping children adjust to new school schedules, noticing an uptick in work demands as summer fades, or adjusting your exercise routine. The juggling act can start to feel cumbersome, and it’s easy to lose focus during times of transition. When everything around you is in motion, finding stillness and balance is essential.

In The Power of Now, Eckhart Tolle writes that “primary reality is within, secondary reality is without.” In other words, perceptions shape how we experience the present moment. A shift in our mindset can be reflected by the way our body holds—or releases—tension.

During stress, notice the quality of your thoughts. Are they scattered and self-critical, or peaceful and reflective? Noticing when we are ruminating is the key to unlocking change. By acknowledging thoughts without judgment, we move closer to clarity.

How to Ground Yourself

In such moments, mindful movement can be a powerful tool to return to yourself. One simple, grounding practice may be enough to help anchor your mind and make space for focus and meaningful productivity during transitions.

A recent study suggests that yoga and mindfulness can improve concentration and performance. Tree pose (Vriksana) is a great yoga posture for physical and mental strength and balance. It cultivates focus, coordination, and patience.

Try Tree Pose 

1. Stand tall with your arms by your sides and feet comfortably apart.
2. Take a moment to feel your feet firmly grounded.
3. Choose a focal point in front of you and fix your gaze there for the duration of the posture.
4. Shift your weight to the right leg.
5. Bring the bottom of your left foot to either the ankle, inner calf, or inner right thigh with toes facing down and engage the right thigh muscle for stability.
6. Rotate the left hip so that the left knee goes out to the side of the body. Gently adjust so both hip points are level with each other.
7. Roll the shoulders up, back, and down.
8. Bring the palms of your hands either out by your sides facing forward, palm to palm in front of your heart, or up over your head like tree branches. It can help to have the back of a chair in front of you to lightly set your fingertips on for support if needed.
9. Lift up through the crown of your head. Imagine a string gently pulling the top of your head toward the ceiling, which helps elongate the spine.
10. Take a few steady breaths in and out through the nose.
11. Release the pose back to a standing position. Notice if there's a difference in sensations on the right and left side of the body.
12. Repeat on the opposite side.

It’s ok if your body doesn’t remain perfectly still in the posture. While a tree’s branches flow freely in the wind, it stays firmly planted with solid roots and a strong trunk.

Note: Avoid this practice if you have uncontrolled high blood pressure, a heart condition, or recent or chronic injury or pain in your knees, hips, abdomen, or shoulders.

If you remember the strange-looking chia pets that sprouted seeds to resemble animal fur, you’re familiar with chia. Watching the tiny seeds grow into decorative knick-knacks is one thing, but:

Have you considered drinking chia seeds?

Lots of people do, especially since chia water has become a hot social media trend. Proponents claim a glass of water infused with chia seeds supports weight loss and helps with hydration, especially during hot weather and intense workouts.

What’s Chia?

Tiny little round seeds that come from a purple-flowered plant native to Central America, chia is considered a superfood.

What Color Are Chia Seeds?

The seeds can be black, brown or white, although color doesn’t matter in terms of nutritional quality.

Benefits of Chia Seeds

This is one impressive résumé for such a little seed.

• Basic Nutrition

  Chia seeds are a good source of:

  • antioxidants
  • protein
  • phosphorus
  • magnesium
  • iron
  • zinc

  They're low in carbs and calories, and high in fiber (approximately 10 grams per 2 tablespoons). Fiber helps you feel full and can aid in weight loss.

• Omega-3 Essential Fatty Acids

  Chia is also one of the best plant-based sources of omega-3 fatty acids.

• Prebiotic Properties

  When added to water the seeds serve as a natural prebiotic, feeding beneficial bacteria in the gut.

What's Chia Water?

Where the chia plant is native, people traditionally enjoyed and currently drink what’s known as chia fresca (chia water) for its hydrating effects.

When chia and water are mixed together, they create gel water. This is actually water’s fourth state (the others are liquid, solid, and vapor).

Chia Water for Hydration

Gel water is becoming an increasingly popular way to hydrate.

Why is it such a big deal? With an extra hydrogen molecule and oxygen molecule, gel water is quicker and easier to absorb, resulting in enhanced hydration.

This type of water can be found in:

• aloe plants
• watermelon
• cucumbers
• iceberg lettuce
• jicama
• cauliflower
• berries
• chia water

Chia Water for Weight Loss

Claims abound that drinking chia water can help prevent hunger, since the seeds absorb about 10 times their weight when placed in liquid.

One benefit of the seeds is their soluble fiber content, which can help you get to a healthier weight by slowing digestion.

That being said, ingesting large amounts of chia water is not a substitute for a healthy eating plan, and should not be used as a sole weight-loss tool.

The formula for weight loss that seems to work for some is to drink chia water to keep hunger pangs at bay, and to also follow a low-calorie diet.

Making Chia Water

Chia water is simple to make:

• Combine 1 to 2 tablespoons chia seeds with 8 to 10 ounces of water.
  • Use cold or warm (not hot) water. If you use warm water, the seeds will absorb into it more quickly.
  • Consider starting off with ¹⁄₂ tablespoon chia seeds to see how well your body handles them.
• Allow the seeds to soak anywhere from a few minutes to as many as 15 (the longer the soak time, the more gel-like the drink will be).

Flavoring Chia Water

Some people find the flavor of chia water a little off putting. If you do, too, here are some tips:

• Fruit Juices

  A splash of lime, lemon, orange, or other fruit juice can help.

  Try a blend of lime and pineapple juices for a sweet-tart tropical taste.

• Sweeteners

  For sweetness, add a small amount of agave syrup, maple syrup, honey, or stevia.

• Muddled Berries

  For even more flavor and a pop of color, your favorite fresh berries can be muddled into the water before adding the chia seeds.

• Coconut Water

  Try replacing the water with coconut water for an electrolyte boost.

• Mocktails

  Try this sparkling chia fresca from our friends at Bob's Red Mill.

  Garnish your chia water with slices of fresh ginger root or cucumber, or try mint leaves.

Precautions

Adding chia seeds to water is a safe drink for most people.

It’s best to limit chia seed quantities to no more than 2 tablespoons per day.

• High Fiber Content

  Due to the seeds' high fiber content, some individuals may experience abdominal discomfort, constipation, gas, bloating, or diarrhea.

  Since chia seeds have a good amount of fiber, drinking extra water (along with the chia water) is important to alleviate any gastrointestinal distress.

• Expanding Seeds

  Always soak chia seeds before ingestion. Those who have problems swallowing (dysphagia) should avoid chia seeds, as any dry ones can expand in the esophagus.

• Medicinal Interactions

  Individuals on blood-thinning medications may experience interactions when consuming chia seeds.

• Allergy Warnings

  Those with nut or seed allergies should exercise caution and consult with their healthcare providers before ingesting chia seeds.

The evidence is mounting: Exercising in short bursts when you don’t have time for a full workout can still significantly improve your overall fitness. The kind of exercise you do isn’t as important as actually doing it.

Quick and Easy Workouts

• Brief Daily Walks

  A recent Arizona State University study determined that three 10-minute walks spread throughout the day are more effective for controlling high blood pressure than the traditional 30-minute continuous workout.

  For people with a busy lifestyle, additional research at Oregon State University is equally encouraging.

  Even one- or two-minute chunks of exercise—taking the stairs, doing chores, or walking briskly across a parking lot—can achieve the same results, as long as the activities add up to 30 minutes per day.

• Yoga Practice

  “Squeezing in a few minutes whenever you can is definitely worth it,” says Caroline Kiebl, a Beverly Hills yoga instructor who also teaches at resorts in Bali, Costa Rica, India, and Brazil.

  “If you’re cramped in a chair all day, yoga activates your breathing system and stretches and strengthens all the major muscle groups."

  “Deep breathing also relaxes the mind and reduces stress. Instead of grabbing another cup of coffee, yoga can really energize you,” she adds.

• Jogging and Sprinting

  Gene Kobilansky, a wrestling coach at New York University, prefers a simple sprinting routine when he is on the road. He recommends:

  1. Jogging for one to two minutes to warm up.
  2. Pick a distant object that will take a 30-second sprint to reach. Run!
  3. Jog for about 10 seconds, then pick another object in the distance. Run!
  4. Repeat seven to 10 times.
  5. Jog for another minute to cool down.

• The MetaBoost Workout

  If you don’t want to go outside, try this 10-minute “MetaBoost” workout from Valerie Orsoni, author of Le Personal Coach: A French Trainer’s Simple Secrets for Getting Fit & Slim Without the Gym.

  1. Warm up by marching in place for one minute.
  2. Do 20 jumping jacks.
  3. Do 20 side-to-side leaps
  4. Do 20 long jumps.
  5. Do 20 side jumps.
  6. Do hopscotch 20 times.
  7. Walk at regular speed walk for one minute.
  8. Do frog jumps for one minute.
  9. Power walk for one minute.
  10. Walk at regular speed walk for one minute.
  11. Cool down with a final minute of marching in place.

• Daily Core Strength

  Orsoni believes in multitasking. Many daily mundane chores and activities present opportunities to squeeze in bonus abdominal crunches.

  “Contract your abs as often as you think about it. This is your secret to a flat tummy,” she says.

  “Simply suck in your lower abs—just above the belt—and then continue to your middle and upper abs. Hold your ab contraction for one full minute.”

  Doing housework? “Suck in your abs!” suggests Orsoni. “Sitting at your child’s school play? Suck in your abs! Reading this article? Suck in your abs!”

• Brushing Your Teeth... Wait, What?

  It might sound silly at first, but even brushing your teeth can present an exercise opportunity.

  Jean Marcey, founder of Wilderness Wellness Retreats in Eagle River, Alaska, recommends the “Sonicare Workout,” named after her favorite electric toothbrush.

  “The Sonicare toothbrush runs for two minutes, in 30-second intervals,” she explains. “During each 30-second interval, one can do squats, split squats (30 seconds each leg), and sumo squats.”

  “It’s not a lot,” she adds. “But if you brush your teeth two or three times a day, those two minutes add up and at least you’re moving!”