There are plenty of reserch that show the benefits of meditation. 
In most of the studies it was shown that those who meditated on a daily basis realized more benefits from the practice than those who meditated occasionally. However, those that meditated occasionally also received benefits in comparison to those who did not meditate at all. So there are some benefits available to those who only meditate once in a while, but many more benefits for those who meditate regularly

So, if you are considering meditation as a way to improve your life in some way, just consider the many benefits and all the research that shows how beneficial meditation can be.

1. Meditation is linked with feeling less stressed, as well as actually lowering the stress hormone cortisol.
2. Meditation can result in brain changes that protect against mental healt conditions.
3. Some even claim that by meditating daily you can reverse the aging process.
4. Rapid memory recall improves with daily meditation.
5. Meditation is linked to more creativity and new ideas.
6. In studies, students who were trained in minfulness meditation achieved better grades.
7. Meditation helps us to process emotions, even when we’re not actively meditating.
8. Meditation helps the elderly fell less lonly and reduce genes linked to inflammation.
9. Meditation is linked with decresed cigarette, alcohol and drug abuse.
10. We experience less anxiety as meditation loosens connections to particular neural pathways.