Things to Know When Considering a Meditation App, With J. David Creswell, Ph.D.

Meditation is often seen as a way to relax or simply calm the mind — but according to J. David Creswell, Ph.D., a health psychologist at Carnegie Mellon University, it’s much more powerful than that. In fact, research shows that meditation doesn’t just affect your thoughts and feelings, it actually changes your brain and your body in measurable ways.

Creswell explains that meditation training can rewire brain networks, turning down the brain’s stress “alarm system” (also known as the fight-or-flight response). Studies, including those using meditation apps, show real biological effects such as lower stress hormones (like cortisol) and even reductions in blood pressure. In other words, meditation isn’t just “in your head” — it creates real, physical benefits for your health.

But it’s important to understand that meditation isn’t always easy or instantly calming. Creswell says that while people often think of meditation as a relaxation tool, it’s more like an exercise session for your brain. Just like lifting weights builds muscle, meditation builds mental strength. Working with a wandering mind — bringing it back again and again — is like doing reps for your attention. Over time, this training makes you more resilient to stress and better equipped to handle life’s challenges.

Creswell encourages people not to get discouraged if meditation feels difficult. In fact, that’s often a sign it’s working. “Instead of saying, ‘I‘m bad at meditation,’ what you should be saying is, ‘This is meditation working well, and I‘m retraining my brain to be more stress resilient and better able to sort of manage challenges under pressure,’” he explains.

For people living in today’s busy, distraction-filled world, meditation can be an effective tool for building focus, reducing reactivity and protecting mental health. Whether through an app or in-person practice, even small doses of meditation can create meaningful change.

5 Things to Know When Considering a Meditation App

• It’s not just mental: Apps can help lower stress hormones and blood pressure.
• Think of it as exercise: Meditation trains your brain, just like workouts train your body.
• Struggle = success: If it feels challenging, that’s a sign you’re building resilience.
• Small steps matter: Even a few minutes a day can make a difference.
• Consistency counts: Like fitness, benefits grow with regular practice.