Guided Deep Sleep Meditation: 20 Minute Version

Deep Sleep Guided Meditation: This Meditation has both a 1-hour and 20-minute version available. This deeply soothing sleep meditation is designed to calm your nervous system, release the tension of the day, and guide you gently into profound rest. Featuring my Soul Search 285Hz music — a healing frequency that supports mental clarity and emotional release — this journey begins with a comforting welcome and an extended body scan that slowly melts tension from head to toe.
Through intention setting, gentle breath cues, and layered letting-go deepeners, you’re invited to surrender thought, effort, and control. Affirmations ripple through like moonlight across the water, nurturing your subconscious with safety, softness, and peace. Let yourself be held, soothed, and carried into the tranquil current of deep, restorative sleep.

Transcript

Hi,

Frankie here,

Welcome to this deep sleep guided meditation.

Take a moment and allow yourself to settle down comfortably,

To find that just right position.

Let your body feel completely supported.

Feel the support of your bed and below,

Mother Earth holding you.

You are safe to let go of the day.

This is your time.

Your time for rest and restorative sleep.

Allow the music to soften the edges of your thoughts.

Let it cradle you.

Let it soothe you.

Tonight you don't need to do anything.

You don't need to figure anything out.

Tonight is simply for letting go,

For softening,

For fading into peace,

Drifting and fading into gentle sleep.

Let this be a time just for you,

A time where there is nothing to do,

Nothing to fix,

Just this sacred space of rest.

And when you're ready,

Gently close your eyes.

If you feel like you might want to adjust your position slightly,

Do so,

So your body can settle in even more.

That's right.

Now take a deep breath in through your nose.

Hold it gently for a second.

And as you exhale slowly,

Let yourself release and soften.

That's right.

Now take another full breath in,

Hold it for just a moment.

As you exhale,

Allow any tension to melt away.

Once more,

Slow breath in,

Hold,

And exhale,

This time letting go of all that doesn't serve you.

Let your breath now return to its natural rhythm.

Let the gentle rise and fall of your breath become your anchor.

As you breathe,

You drop into stillness.

And from this calm,

Centered place,

Let us set an intention.

Silently,

In your own heart,

You might repeat,

Tonight,

I allow myself to receive deep rest.

I invite in peaceful dreams.

Tomorrow,

I will awaken renewed.

Take a soft breath in,

And let that intention settle into your body.

Now we will begin to move inward,

Gently,

With loving awareness.

Bringing your awareness to your face.

Notice your jaw.

Is it holding anything?

Allow your teeth to part slightly.

Let your tongue rest in your mouth.

Your cheeks soften.

Your eyes become heavy,

Sinking back into their sockets.

Feel the space between your eyebrows.

Let it smooth and spread.

Feel your forehead relax,

Wide,

Soft,

Gentle.

Let the top of your head and your scalp melt into stillness.

Bring your awareness now to the back of your head.

Feel the weight of your scalp being held.

Feel the support beneath you.

Now move your awareness to your neck.

Feel the breath moving through your throat.

Let the muscles around your throat relax.

As if the bones at the base of your skull were letting go.

Let your shoulders drop.

Release any holding.

Imagine warm hands melting any weight from your shoulders.

Let it dissolve.

Now down through your arms.

Feel your upper arms soften.

Your elbows relax.

Your forearms rest heavy.

Let your wrists loosen.

Feel the back of your hands warm.

The palms are open.

And each finger relaxes one by one.

Now feel into your heart space.

Notice your chest rising and falling.

The gentle rhythm of breath.

Perhaps you feel the soft beat of your heart.

As you feel the breath move into your ribs.

They expand with ease.

Bring your awareness now to your upper back.

Relaxing the shoulder blades.

Let them spread and melt down into the surface beneath you.

As you move your awareness down to your mid back.

Then into your lower back.

Breathe into your lower back now.

Breathe as if you could soften your spine and all the muscles around it.

Notice your abdomen.

Let your belly be full and soft with air.

Then contracting and releasing.

Let go of any holding.

For there is nothing to hold on to.

Let it all go.

Bringing your attention to your pelvis.

Feel into your hips resting.

Feel the muscles in your glutes releasing completely.

Notice now the weight of your body is being fully held.

Feel your legs.

Your thighs.

The large muscles letting go.

Your knees.

Your shins and calves.

Feel the mobility in your ankles.

And now your feet.

The tops of your feet.

The soles of your feet.

Let each toe relax completely.

One by one.

Feel your legs heavy,

Warm,

Supported.

Now sense your body as a whole.

Head to toe.

One field of energy.

A soft hum of stillness.

And now let yourself drift deeper into the current of sleep.

Letting go.

That's right.

You let go of tension.

That's right.

You let go of thinking.

That's right.

You let go of planning.

That's right.

So you let go of needing to be anywhere else.

That's right.

So you let go of effort.

That's right.

You let go of today.

That's right.

You let go of doing.

That's right.

You let go of control.

That's right.

You let go of proving.

That's right.

So you let go into rest.

Letting go is as natural as the trees in winter.

As they let go of their leaves.

That feeling of soft surrender spreading throughout your whole body.

You float in your space into relaxation.

You float in your space into relaxation.

You float in your space into relaxation.

You float in your space into relaxation.

You are letting go.

You are letting go.

You are letting go.

And now as your inner voice releases.

Your subconscious mind will absorb these affirmations.

Just like the water absorbs the moonlight.

Let each phrase wash through you.

I am releasing what no longer serves.

I am letting go with each breath.

I am renewing my body and mind.

I am at peace in my mind.

I am at peace in my mind.

I am safe and supported.

I am open to healing rest.

I am free from past tension.

I am grounded and calm.

I am restoring my energy.

I am drifting into deep rest.

I am calm beneath the surface.

I am whole as I am.

I am breathing in stillness.

I am floating in peace.

I am connected to something greater.

I am surrendering to sleep.

I am being renewed by rest.

I am dissolving into healing light.

I am wrapped in the quiet.

I am safe here.

I am safe to have my best night's sleep.

You are home within yourself.

Let yourself drift and float into sleep now.

With every breath,

Every heartbeat,

Every moment of silence.

Let yourself drift deeper.

You float in the space into relaxation.

You float in the space into sleep.

You float in the space into peace.

Let go now.

Let your body rest.

Let the mind dream.

That's right.

You let go to sleep.

I am floating in peace.

I am connected to something greater.

I am surrendering to sleep.

I am being renewed by rest.

I am dissolving into healing light.

I am wrapped in the quiet.

I am safe here.

I am safe to have my best night's sleep.

You are home within yourself.

Let yourself drift and float into sleep now.

With every breath,

Every heartbeat,

Every moment of silence.

Let yourself drift deeper.

You float in the space into relaxation.

You float in the space into sleep.

You float in the space into peace.

Let go now.

Let your body rest.

Let the mind dream.

That's right.

You let go to sleep.