The Aging Brain Needs Meditation
If you’ve ever sat down to meditate and instantly felt itchy, anxious, or wildly distracted, you’re not alone. Meditation is one of the most powerful Age Training tools available, but also one of the most misunderstood.
The truth is, stillness is a skill. And like any other skill, it requires training.
In Chinese Medicine, the concept of Shen Training goes hand-in-hand with physical training. In fact, Qigong (cultivating your Qi body) is often synonymous with Shen Gong, the cultivation of the spirit-mind. So while you may already be training your physical body to age well, it may be just as valuable to train your mind-spirit through meditation, aka Shen Training.
Let’s dive into why a meditation practice is so important as you age, why mindfulness meditation has not worked for you yet, and what you can do to train your nervous system for stillness.
The Science Behind Meditation As You Age
As we age, the brain naturally undergoes structural and functional changes. The prefrontal cortex (which governs attention and executive function) begins to thin, the hippocampus (memory center) can shrink, and stress hormones like cortisol stay elevated longer after triggering events.
But here’s the good news: meditation has been shown to reverse or slow many of these aging effects.
Aging without meditation:
Reduced cortical thickness (especially in the prefrontal cortex which can affect movement & decision making)
More prone towards stress
Increased risk of memory loss and cognitive decline
Less emotional regulation and decreased body awareness (interoception)
Aging with regular meditation:
Preserved gray matter volume in key areas related to attention and memory (Lazar et al., 2005)
Reduced amygdala activity (lowering chronic stress)
A more calm heart & nervous system
Increased body awareness and internal sensing (insular lobe activation)
In other words, when you meditate - you age better in the brain and body.
Why Does Meditation Feels So Hard?
Telling someone to “just sit still and breathe” is a bit like asking someone to ‘just go run a marathon’. Yes, the concept of ‘being still’ seems theoretically easier than running. However, meditation is similar to the athletic skill of calming your mind, just as physical activity is the athletic ability to move the body.
Here’s what’s actually happening if you dislike meditation:
Your nervous system is in survival mode. Your brain’s number one job is survival. So if your brain perceives any type of threat (physical, emotional, or even internal disconnection) it will resist stillness. Stillness, to a stressed brain, feels unsafe.
You’re disconnected from the body. It’s good to become familiar with the term interoception (your ability to feel what’s going on inside your body)as this is vital to healthy aging. In fact, this awareness ability is often blunted in aging, pain, or chronically stressed individuals. Meditation requires access to these internal signals and your brain doesn’t know how to connect..
Your Shen is disturbed. In Chinese Medicine, Shen (aka the spirit or consciousness that resides in the Heart) governs clarity, awareness, and emotional steadiness. When we are overstimulated or disconnected, the Shen becomes scattered and that’s when meditation feels near impossible.
So if you find yourself restless, agitated, or unable to “drop in,” know this: It’s not that you’re bad at meditation. Your nervous system just needs a better warm-up.
3 Ways to Prepare Your Brain for Stillness
Before jumping into any ‘sit and meditate’ intro video. It’s important to learn that not all stillness practices can start the same. Here are three build up options to help you ready your nervous system for Shen Training, aka meditation.
1. Activity + Pause
Have you ever wished for just a bit more time to ‘rest’ after an intense cardio class? Or experienced a moment of tranquility upon reaching the top of a hill while taking in the breathtaking view? In reality, alternating between activity and rest can be an excellent method for enhancing your interoception (the awareness of your internal bodily sensations). Your objective is to harness your breath and intention to gradually slow your heartbeat, bringing it back to your original cardiac baseline.
2. Acupoints
Not that acupoints are ‘magic buttons’ but this sensory tool is a great way to connect with your body as you settle threatening inputs that could create anxiety or restlessness. Tapping, massaging and even movement can stimulate acupoints.
Check out my video here to learn 3 acupoints that can help! →
3. Less Time + More Often
Start with 1–2 minutes. That’s it.
A few quality moments of presence is better than 20 minutes of frustration. With consistency, your nervous system will begin to associate stillness with safety, not threat.
Because when Shen is settled, and the nervous system is attuned, meditation becomes not just possible but enjoyable!
You have control over how you move, feel, and function as you age.
Remember: Shen Training will help you stay resilient in the years ahead.
At Bamboo Bodies, we are PRO-aging.
We help you build the neural foundation for practices like meditation. You don't need to "conquer" your mind, you need to train your brain to trust stillness.
Brain-based movement that sharpens coordination, balance & strength
Qigong & seasonal movement to align with your body’s natural rhythms
A smarter approach to training so you feel strong for life—not just a workout
