Hearts are so closely associated with Valentine's Day But we usually think of them in terms of romance and love So tonight I decided to make your actual heart the subject of this episode Because it deserves some appreciation Some care Some genuine love And it's your heart that plays a crucial role in when you're going to fall asleep Until it slows down And we're talking about getting it down to about 60 beats per minute or lower You won't fall asleep Or at least It won't be restful sleep You might drift in and out But your body will still feel like it's on duty Still alert Still ready to respond to whatever might need your attention And that's why you can lie here for hours Feeling tired but not sleepy Your heart is still beating at its daytime pace Sending signals to your brain that it's not quite time to let go yet So tonight we're going to show a little love to your faithful companion Your heart We're going to help you get to sleep By helping it slow everything down Your breathing Your breathing And most importantly Your heart rate We're going to use what i'm calling the ocean breathing method A technique that uses the natural rhythm of ocean waves To guide your heart into its perfect sleep rhythm Think of this as the most loving thing you can do for yourself this valentine's day Not flowers or chocolates But giving your hard-working heart the rest and the peace it truly needs But first as always Please make sure you're somewhere safe to fall asleep Preferably your comfortable cozy bed And not anywhere you need to stay alert There's a full disclaimer in the show notes And i'd like to send a valentine to everyone who has followed this show When I look at the podcasts that I follow I have to admit that almost all of them are big name shows With teams of producers and professional studios But I do try to support at least one little guy That one person Who maybe is recording in a walk-in closet And maybe just a cat for company That one person trying to make something special And if you'd like to support that kind of podcast too I would be grateful if you would consider following the show It's honestly one of the best ways to help a small podcast grow And now Let's get you settled I'm ready for sleep Turn off any lights that are still on And find your most comfortable position in your bed If you've been tossing and turning already tonight Maybe for hours Don't hesitate to get right out of bed and shake out your blankets Fluff up your pillows Make everything cool And smooth and fresh again You deserve that comfort Think about how your body is positioned Some people say sleeping on your left side is better for your heart and circulation So maybe try that tonight if it feels comfortable But really whatever position feels right for you is perfect Just let your body be still Enjoy this quiet moment Appreciate the stillness after a busy day You moved from one thing to another Handle tasks And responsibilities Kept going People needed things from you Your mind juggled so many different concerns And now it's so good to simply be still To just rest To exist without any agenda This stillness alone is already beginning to slow your heart rate You're breathing You're racing thoughts In a few seconds, we're going to deepen that sense of peace by taking three long deep breaths together Deep breathing, not the shallow chest breathing that contributes to sleeplessness But the kind that goes right down into your belly When we breathe in I want you to feel your ribs expand You can even put your hands on either side of your ribs and literally feel them getting wide as you breathe in And when you breathe out Make it long and slow Like you're blowing out a long row of birthday candles Are you ready? Take that deep breath in Feel those ribs opening wide And then when you're ready breathe out slowly Again Breathe in deeply Slowly ribs expanding And then a long slow exhale Extinguishing every single candle One more time A deep breath in feel that beautiful expansion And then breathe out slowly Slowly Notice how you feel now Your breathing is already slower deeper more natural You can stop focusing on it now Just let it flow at its peaceful natural pace Everything is more relaxed Your heart is on its way toward that magical sleep rhythm of 60 beats per minute Or lower now I want you to focus completely on the sound of my voice Let it guide you Other sounds might drift in and out And it's okay to notice these sounds But then gently return your attention to my voice My voice is important And let each word sink deep As you listen to my words You'll naturally find yourself moving deeper and deeper into relaxation I want you to imagine that you're sitting on a secluded stretch of coastline on a perfect cool afternoon It's not summer But a time when the air is crisp and fresh Maybe early fall Or late spring You're nestled in a sheltered spot between rolling sand dunes Leaning back against a piece of smooth sun-warmed driftwood The dunes rise high around you Covered in seagrass that bends and sways in waves that mirror the ocean Mixed among the grass are tiny wildflowers Adding touches of purple and pink to the sandy landscape You're so comfortable here On thick soft blankets With an old quilt pulled up around you The kind of well-loved quilt that's been in countless picnics and beach days Now soft And warm the ocean breeze ruffles your hair And you're warm and cozy beneath your layers Beside you sits that person that you truly enjoy spending time with That person you can be absolutely silent with There's no need to chatter to fill the quiet minutes This can be someone you know Or someone you just haven't met yet And you both love coming to this hidden spot together Especially now when the summer crowds are gone And you both have this whole stretch of coastline to yourselves In your hands is a warm thermos filled with something comforting Maybe hot chocolate Or a spiced cider And each sip warms you from the inside While the ocean breeze keeps your cheeks cool and fresh The water is that deep blue-gray color of cooler weather And the waves roll in with perfect hypnotic rhythm Watch as each wave gathers itself far out in the water Building slowly And then rolling forward in a smooth line toward the shore Water slides up the sand in a gentle rush of white foam And then pulls back with a soft hissing sound Leaving the dark sand smooth and glistening And you find your breathing naturally beginning to match this eternal rhythm Breathe in as the wave builds Breathe out as it recedes back to the sea Above you seabirds call softly to each other Sandpipers scurry along the water's edge on their thin legs Facing the waves to probe for food in the wet sand And then scampering back Gulls float overhead on the breeze Their wings barely moving as they ride the air currents The sand around you is scattered with treasures Smooth shells in shades of cream and pink Pieces of sea glass And driftwood carved into smooth sculptures by salt and time You notice how the light plays on the water Your breathing is slow to match the rhythm of the tides Your heart rate is dropping Falling into sync with this cadence The ocean seems to breathe with you Inhaling as the waves gather Exhaling as they release onto the shore As the afternoon progresses into evening The sky begins to transform The blue deepens to purple And then to pink and gold near the horizon The first stars appear as tiny pinpricks of light Then more and more emerge Until the entire sky is scattered with countless diamonds Out here the stars are brilliant and clear You can see the Milky Way stretching across the sky like a river And constellations you know mixed with thousands of stars You've never noticed before The night sky feels infinite above you You lie near your companion Both of you gazing upward At this celestial display That's been putting on the same show for millions of years You can still see the ocean Though now it's more sound than sight The eternal rhythm of waves rolling in and retreating The soft hiss of foam on sand Occasionally starlight catches the crest of a wave Creating brief sparkles of silver in the darkness The ocean's presence is constant That soothing heartbeat of the earth That connects you to something much larger than yourself Your companion quietly begins gathering driftwood for a fire Soon flames crackle to life in a small ring of stones The warmth reaches your face and hands You can feel the heat penetrating through your clothes Warming your skin Relaxing your muscles The fire pops and sparks Driftwood burns with beautiful blues and greens Mixed with the orange flames Colors created by the salt The wood has absorbed over years of ocean tumbling You feel completely connected to everything around you The rhythm of the waves The wheel of stars overhead You think you'd like to stay here forever Or at least much longer than you usually allow yourself When did you stop making time for moments like this? When did you start rushing from one task to another Without pausing to really breathe? You really see the sky You really feel connected to the natural world You make a quiet promise to make this more of a priority Not just this exact beach, but places like it Moments like this Times when you can slow down enough to feel your heartbeat sync with the ocean's rhythm To remember that you're part of something much larger and more beautiful Than your daily worries The combination is perfect now The cool ocean breeze carrying the scent of salt and seagrass The warm fire dancing beside you The infinite stars wheeling overhead And that eternal hypnotic sound of waves breathing in Now, your eyelids are growing heavy now Your body completely relaxed Feel your heart now beating slowly and steadily in your chest Notice how different its rhythm is from when we started If we've been successful, it's dropped into that perfect sleep cadence Around 60 beats per minute Notice how everything in your body is different now Your blood pressure has dropped Your breathing has become slow And deep, moving with the rhythm of the ocean waves Your muscles have released their tension Stress hormones have been replaced by your body's natural sleep chemistry This is exactly what needs to happen For real sleep to come As you rest here under the infinite stars I want you to remember that while everyone talks about love at this time of year There's so many kinds of love One of the most important is self-love The kind of appreciation you deserve to have for yourself. Love yourself for always trying, even when you get knocked down. You get up again and again and again, with a resilience that's amazing. Love yourself for all the times you put other people's needs before your own, showing a generosity of spirit that makes the world kinder. Love yourself for the way you always, no matter what the world says, believe in love itself - in connection, in the possibility that things can be better. The world is a better place with you in it. The universe created you because you fill a space that is uniquely needed. Your particular combination of thoughts, feelings, dreams, and kindness exists nowhere else in the cosmos. You matter. Your presence matters. 

Take a moment now to whisper a small thank you to this sturdy, faithful, reliable organ that has never let you down. Through stress and joy, through every breath you've ever taken, your heart has been there for you. Thank it now for slowing down, for finding its peaceful rhythm, for carrying you gently toward the rest you need. The ocean whispers its ancient blessing: Rest now. You are loved. You belong here under these stars, in this moment, in this beautiful life that is uniquely yours. I’m Suzanne. This is your ticket to Snoozeville. Sleep now. Sleep deeply. Sleep well.