Make Meditation One of Your New Year’s Resolution

Meditation offers exactly that opportunity. And the good news? It’s never too late to start, and the benefits for older adults are remarkable and scientifically proven.

Let’s be honest: Getting older comes with its challenges. We might worry about our memory, feel stressed about health changes, or struggle with sleep. But here’s something encouraging—research shows that long-term meditation promotes both structural and functional brain preservation in aging and improves emotional wellbeing.

And the availability of meditation smartphone applications means it’s more accessible than ever. A study from Carnegie Mellon University found that just 10 to 21 minutes of practice with a meditation app can produce measurable results.

“You can imagine a farmer in rural Nebraska not having many available opportunities to go to traditional group-based meditation programs, and now they have an app in their pocket which is available 24/7,” said study author David Creswell, professor in psychology and neuroscience.

Think of meditation as strength training for your mind. Just as we exercise to keep our bodies strong, meditation helps keep our minds sharp and resilient.

Science-backed benefits

Recent research has revealed some truly impressive findings about meditation and aging:

Sharper attention and focus: A 2024 study found that just four weeks of meditation practice, three times per week, improved sustained attention in older adults. That’s less than a month to start seeing results! Better attention isn’t just about remembering where you put your keys—it affects your ability to drive safely, maintain balance, and navigate daily activities with confidence.

Better cognitive performance: Research shows that meditation significantly improved overall cognitive performance, sleep quality, and general health status in older adults. These weren’t small improvements—they were meaningful changes that participants could feel in their daily lives.

Enhanced emotional well-being: An 18-month meditation study found significant improvements in awareness, connection, and insight—dimensions of well-being that help us flourish rather than simply avoid illness. Participants reported feeling more present in their lives, more connected to others, and better able to understand their own experiences.

This new year doesn’t require dramatic changes or ambitious resolutions that fade by February. Instead, what if you simply gave yourself a few quiet minutes each day? A chance to pause, breathe, and be present with yourself.

The science tells us that meditation can help preserve our cognitive abilities, improve our sleep, reduce anxiety and stress, and enhance our overall sense of wellbeing. But beyond the research, meditation offers something perhaps even more valuable—moments of peace in our often-busy lives, and a deepening connection to ourselves and what matters most.

This could be your year of finding a little more peace, a little more presence, and a little more joy in each ordinary day.