Gen-X - Touch Grass!

What happened when my ADHD brain stopped trying to meditate the “right” way.

About a week ago, I posted how to meditate as a Gen-Xer. It was kind of silly and showed my difficulties with traditional meditation practices. I have never been one to be able to sit and clear my mind. I’ve always joked, “Which tab?” As an ADHDer, brains of the household, formerly gifted child…not thinking is something I am capable of. In fact, let’s take a short trip to explain how I got my ADHD diagnosis. Come, take my squirrel brain’s hand.

My wife and I were in couples counseling. Somehow we got on the topic of my chronic insomnia. I have been an insomniac since I was a child. I can remember lying in bed for HOURS as a kid, just awake, with my mind going a million places. The therapist asked what strategies I used to calm my brain. I told her that the two most common things I would do would be to either sing two songs in my head at the same time, or say the alphabet forwards and backwards at the same time. Ya’ll, the look this woman gave me. I still giggle. She then recommended that maaaayybbeee I talk to my doctor about ADHD. Apparently, that shit ain’t normal.

ANYWAY. Due to my brain’s constant need to churn, I struggle to relax. I have been reading discussions of Heart Rate Variability and working with my therapist on becoming a healthier version of myself. I have a family history of heart problems. I am staring 50 in the face. I knew that one of the recommendations for improving heart health is freaking meditation. *Insert rolled eyes* I went outside that morning with all of the best intentions. I had my coffee, the sunshine, my dog, and a podcast. I was going to FIX MY HEART. As I mentioned last night in a Zoom, I lasted approximately 4.2 seconds listening to that annoying man-voice telling me to relax.

Instead, the Gen-X meditation was born.

In the past week, I have gone outside every single morning and touched grass, listening and dancing to the music of my teenage years, and spent time by myself (not on my phone). Here’s the results.

My average resting heart rate went from 76 to 71. I raised my heart rate variability to an all time high of 13. (I’m aware it is still very low - patience, grasshopper.) Less tangible results include feeling more emotionally regulated throughout the day. I have felt more creative and excited to be creative, which is something I have struggled with the past few years. I feel happier - also a struggle. Obviously, I am not a doctor and I can’t tell anyone that they would have the same results. Anecdotal evidence is just that, anecdotal. However, there is research that backs up dance as beneficial to our mental health. So, don’t just take my word for it - read the research.

Here’s my challenge to you. Move your body. It doesn’t matter if you think you are a good dancer or a bad dancer. Talent has no bearing here. The saying, “dance like no one is watching” exists for a reason! Dance alone so there is no one watching. Allow yourself to sink into the music and Free Your Mind like En Vogue told us to so many years ago. Music and dance are ways to regulate our nervous system, to give our brains a rest, to just freaking CHILL OUT.

For those of us in midlife, this is particularly important. We are juggling so much, while our hormones are freaking out. Many of us are at the pinnacle of our careers, meaning we are busier than ever at work, and still feeling like we need to prove ourselves. Many still have kids at home and may be part of the sandwich generation and taking care of aging parents. Those of us here on Substack are probably worried about what to post next, how will it be received, and will anyone like us! It is vitally important that we find small ways to take care of ourselves to avoid burn out. Most of us have spent the last 30 years taking care of everyone else. We are tired. We are stressed. We can’t keep going the way we have without severe damage to our minds and bodies.

Take five minutes. Pick a song. Touch some grass. Breathe. Move your body and shake off all of that for just a few minutes.

I hope you’ll join me - and help me build the ultimate playlist! Drop your song suggestions below and let me know if you Gen-X meditated.

References:

Fong Yan, A., Nicholson, L.L., Ward, R.E. et al. The Effectiveness of Dance Interventions on Psychological and Cognitive Health Outcomes Compared with Other Forms of Physical Activity: A Systematic Review with Meta-analysis. Sports Med 54, 1179–1205 (2024). https://doi.org/10.1007/s40279-023-01990-2