Meditation & Why You Need It

If you’re like most women, you’ve got a lot on your plate. Your mind is always racing with how you will complete your To-Do list. You don’t have a second for yourself, let alone time to meditate! Maybe you’ve thought meditation is too boring or too new age spiritual. You’d rather spend your time reaping bigger results. But did you know that just 5 minutes of meditation can have important impacts on your physiological and psychological
health? Just 5 minutes. Even the busiest of women can find 5 minutes in their day. That 5 minutes of meditation might just change the course of your entire day for the better. Now that doesn’t sound boring.

What is Meditation?

Meditation is a set of techniques that are intended to encourage a heightened state of awareness and focused attention. That sounds pretty exciting! Being more aware and more focused is just what a busy woman needs. Meditation has been practiced in many cultures all over the world for thousands of years. Almost every religion has a tradition of meditation. Meditation is even used as a psychotherapeutic technique. Meditation might
involve focusing your attention on a single object, word, your breath, or mantra while tuning everything else out around you. The goal is to reach a higher state of consciousness. Another type of mindfulness meditation involves a higher state of awareness and being present in the moment. You might notice the sounds around you, the feelings you feel, or even the tastes and actions of your body, for instance.

Let’s Define Boredom

Boredom can be defined as causing weariness and restlessness through lack of interest. Tiresome.  Not interesting. Tedious. Dull and interesting.

Why Might We Consider Meditation Boring?

We might have assumed meditation is boring because we just weren’t interested in it. We didn’t know the interesting facts about meditation. We might be unaware of the significant impact it can have on our physical and psychological health. It’s possible you’ve attended a meditation session before and you just couldn’t connect to the mantras or methods being used. Boredom usually arises because we are not focused on the end result. We are not connected to the meaning and purpose that the work is leading to. If we aren’t aware of how important meditation can be to our overall well-being, we might have a hard time finding the purpose of the stillness and the focus. Thus, we might become restless and distracted. Understanding the immediate and long-term health impacts of meditation can fuel your interest and passion for mediation. A purpose brings focus.

Benefits of Meditation

Meditation activates the parasympathetic nervous system which is the reverse of the fight or flight sympathetic nervous system.  As a result, the physiological effects of meditation include a lowered state of arousal, lower levels of the stress hormone cortisol, lowered resting heart rate, reduced breathing rate, lowered blood pressure, and even produces changes in brain wave patterns. All of these markers can lead to a longer life, better quality of life, and yes, even improve weight loss.

Meditation is a deliberate means of changing streams of consciousness and can alter the way you perceive and respond to the world around you. This is critical to managing our emotional and psychological health. As a result of this practice, some psychological effects of meditation include better management of anxiety, depression, sleep disorders, pains, and mood. Other benefits of meditation include increased self-awareness, improved emotional well-being, improved memory and intelligence, headache relief, and greater empathy for yourself and others.

Benefits of meditation can be immediate. It doesn’t take long for the heart rate to lower, breathing rate to slow down, and the sense of calm and stillness to take over.

Research has revealed long term benefits of meditation as well. In a landmark study by Harvard University and Massachusetts General Hospital, it was found that 8 weeks of meditation resulted in decreased anxiety, greater feelings of calm, and produced growth in areas of the brain linked to memory, empathy, sense of self, and stress regulation.

Which of the listed benefits are most important to you? The idea of meditation being boring evaporates once we connect to the purpose and meaning of meditation for you.

How to meditate

  • Choose a quiet spot that is free of distractions
  • Set a time limit – can be as little as 5 minutes
  • Pay attention to your body and get comfortable
  • Focus on your breathing
  • Notice your thoughts
  • Focus on what you are feeling
  • Don’t try to suppress feelings
  • Set a schedule to meditate at the same time every day

Meditation can cultivate a sense of stillness and peace. Since when was peace boring? As busy women, aren’t we all wishing for a sense of peace?

Listening to the sound of the ocean waves crashing is one of the most peaceful things. I would not call this boring at all. It brings stillness to the soul. Cultivate stillness by setting an object of attention to focus on like breath, or an image, or paying attention to surrounding sounds. Where can you meditate that gives you an image or sound to focus on? The beach? The mountains? Near a fountain, or picture of your favorite beach or scenery? Outside with the sound of the birds chirping? Outside where you can feel the warmth of the sun on your face?

Use visual aids in your space to direct your attention on the purpose. You might hang signs or images to set the mindset and mood. Make your meditation space beautiful and appealing to be in. Enjoy the space and the moment. Be present and remove all distractions. Distractions can lead to boredom and lack of focus.

Meditation is not about clearing your thoughts. As you meditate, thoughts will arise. Notice your thoughts. Acknowledge your thoughts without judgement or trying to push them away. Explore a thought or return your attention to the object of attention (breath, image, sound). Sometimes letting your thoughts wander allows for creativity and ingenuity and problem solving.

Need a Sample Mantra to Get You Started?

“I change my thoughts, I change my world”

“I love”

“I am”

Take 5 minutes of your day today. Find a quiet space and just breathe and focus on each breath. Notice how you feel during the 5 minutes and after. Can you feel the immediate benefits? Are you invigorated to keep that feeling going? Did that 5 minutes redirect the course of your day? Who’s bored now?

XO, Coach Heather,  Owner of Kaia FIT Santa Clarita

7 Day Reset

We’ve incorporated inspiration and motivation to help you rock all 7 days. In the next 7 days you will make shifts in your mind and body that will boost your metabolism, improve sleep and increase energy.


This is a self paced reset, so you can start when you are ready but we recommend to continue with the reset each day once you begin to see the maximum results.

All it takes is 7 DAYS. What are you waiting for?

Kaia Tri is a ten-week triathlon training program with workouts three times a week, which is an optional extra during our spring and summer CORE sessions. We swim, bike, and run, with some cross-training classes too. By being able to set a personal pace, our triathlon training program is suited to beginners tackling their first race and intermediate athletes looking to improve their finish time.

Our mock triathlons run several times to familiarize women with the course route. We finish the season with a Triathlon Training Camp which includes paddle boarding and power workouts. The next day is our exhilarating and fun Triathlon race day for all Kaia Tri women to enjoy working out in a beautiful location. Friends are welcome too!


Kaia Sandbag combines traditional fitness with unconventional training methods. With sandbags, the weight shifts and moves in an unpredictable fashion. This piece of equipment is integrated into our conditioning & strength building workouts to simultaneously develop strength, power, endurance, mobility, and balance – with an additional emphasis on developing overall core strength and stability.

New to sandbag training? No problem! Beginners are always welcome.


TRX® Suspension Training® body-weight exercise simultaneously develops strength, power, endurance, mobility, durability, balance, flexibility, and core stability. Whether you’re younger or older, out of shape or a pro athlete, injured or at the top of your game, TRX Suspension Training meets you where you are and takes you where you want to go. TRX Suspension Training leverages gravity and the user’s body weight to enable hundreds of exercises that can be instantly scaled for any user to reach any fitness or training goal. The easily-scalable nature of TRX Suspension Training makes it a practical solution wherever you are on the fitness continuum.

Need a little extra boost to keep your body guessing? Our TRX/Cardio class is an excellent complement to any Kaia FIT session. TRX workouts, which can be used by anyone at any level, builds true functional strength and improves flexibility, balance and core stability all at once. Mixed with cardio, the classes give every member the perfect balance of challenge and success.

*TRX classes not available in all areas. Please contact us your local studio.


Our trademark Kaia Cross-Training™ classes are a unique mix of cardio, functional movement, and both weighted and non-weighted exercises.

Cross-Training benefits:

Each day brings a new workout. We have an elite group of advanced coaches who infuse each workout with their own flair and focus, meaning you’re never going to repeat a workout, avoid burn-out, and fitness plateaus.

Keeping the body guessing is key to sculpting lean muscle mass. We also have a 3-part modification foundation: Balance (non-impact); Strength (mid-impact) and Kaia (high impact). Each exercise has its own progression so that everyone can feel successful.

As a part of our program, we also offer nutritional guidance to help you make healthy food choices and keep your fitness on track.

What are you waiting for? Join us today!


Our barre-based class is a unique combination of postures inspired by ballet, yoga, Pilates and Kaia. Using the barre as a prop to balance, you’ll complete a series of isometric holds combined with high reps of small range movements to elongate and tone your major muscle groups.

In addition to the barre, classes incorporate pilates balls, yoga blocks, and/or resistance bands for increased endurance, challenge and focus. Following each set of holds, you’ll rest and recovery with a short series of stretches and poses to increase flexibility prior to advancing.
Kaia Barre is a low-impact class that perfectly complements our program offerings. Meet us at the barre and try your first class for free!

Participating locations may vary. See the schedule page for more details.


Our dance fitness class is rooted in traditional dance. We use those foundational moves and offer a class that is easy enough for beginners yet challenging enough for the more seasoned dancer. The simplicity of the routines allows you to keep moving with ease. Although this is a workout, it feels more like a dance party with your girlfriends.


Improve your speed, skill, endurance, stamina, and strength with our Kaia running program. The program works on developing running skills that can increase speed, endurance, and overall fitness. The program is designed for you to run at your pace and and help you see improvements every step of the way.

The Kaia training is a simple, progressive program designed for women of all ages and all fitness levels. Whether you are a walker, jogger, or runner, you will be able to join this program and move at your own pace. Research has shown that even 20 to 30 minutes of running (two to three times per week) is enough to help you lose or maintain weight and improve many other important health markers, i.e. your cholesterol, blood pressure and insulin response.

Don’t be intimidated by the Kaia Run program name, each class will have walkers, joggers and runners. Keep in mind that the first mile is the hardest mile you will ever run. Once you get off the starting block, things only get easier. All you have to do is be patient and disciplined in your training, and that is where Kaia


Kaia Yoga combines mind and body with a power yoga and core-strengthening weekly workout with Pilates-style techniques. We focus on balance, strength, and cardiovascular fitness through stretching, strength training and dynamic movement to improve overall fitness levels.

By creating long, lean muscles, Yoga promotes improved coordination, greater flexibility and a fuller range of motion, with a strong body that’s less prone to injury. Yoga keeps the mind centered and reduces stress through positive thoughts and a sense of mindfulness, which also inspires mental strength and confidence.

Yin Yoga, or restorative yoga, is a quiet contemplative practice. It targets the deepest tissues of the body, our connective tissues – ligaments, joints, bones, and the deep fascia networks of the body. Poses are held for 1 minute or more and transitions between poses are gentle and slow. This class is an excellent compliment to our other classes, provides dedicated stretching, and is known to reduce stress and anxiety.


Our BRIK Bootcamp sessions are offered three times a year and are designed to help you reach your health and fitness potential, and you’re welcome to start anytime!

Our BRIK Bootcamps are six weeks long and feature classes daily.* This programming fits in seamlessly with our regularly scheduled classes, and it’s as easy as 1-2-3:

  1. Register for BRIK Bootcamp HERE (included for Platinum & Gold Memberships)
  2. Book your classes through our branded app and Show Up
  3. Let our expert coaches do the rest!

These sessions offer great results in weight and body fat loss and an increase in strength and cardiovascular endurance. Our nutritional support will boost energy, help you de-bloat, increase sleep quality, and enhance your overall glow.

BRIK Bootcamp includes:

In between BRIK Bootcamp, we offer a variety of classes to meet you at your level! We also have nutrition and fitness challenges, in addition to fun opportunities to spice up your routine. What are you waiting for? Join us today!


Cardio based, calorie torching workout with certified spin instructors. It’s a party on a bike!

Try a Week Free