This is your tinnitus relief meditation.
You didn't sign up for it,
You don't deserve it,
But you are not alone.
If you are new to tinnitus,
I would like to assure you that no matter what,
There is hope for you to get better.
You will get better.
Do not look at other people or at medicines to fix this.
Only you can fix this.
Join the millions of people who have learned to habituate to the sound of tinnitus and are now living a normal life.
The first step to succeeding is to commit to your practice.
I invite you to repeat this meditation daily for at least 10 days in order to see improvements and keep practicing it later on for as long as you need.
So let's begin now.
Turn off all interruptions on your phone and come into a quiet space.
Sit into a comfortable position with your back supported and gently close your eyes.
Bring your focus inwards and start noticing your breath.
We are going to begin with five deep breaths to help you ground in the present moment.
Breathing in through your nose for four seconds.
Holding your breath for four.
Exhaling slowly through your mouth for four seconds.
Let's do this together once and you will repeat on your own four more times.
Go ahead and empty your lungs.
Inhale two,
Three,
Four.
Hold two,
Three,
Four.
Exhale two,
Three,
Four.
Go ahead and continue like that four more times.
All right.
Come back to the natural rhythm of your breath now and continue to breathe normally in an easy,
Gentle,
Spontaneous manner.
I'll invite you to take a moment to set the intention to habituate to your tinnitus and make peace with it.
Keep focusing on the natural flow of your breath.
Start noticing any changes in your environment.
The temperature of the air you're breathing,
The firm support of the earth underneath your seat.
Notice your posture,
The texture of your thoughts as they run through your mind.
Now gently place your focus on your tinnitus and notice what feelings arise as soon as you do so.
What is present with you today?
Whatever is present,
Try and just observe.
Don't judge,
Label,
Nor attempt to modify anything.
Just allow it to be,
And that includes the sound in your ears.
Give yourself a moment to practice accepting the sound as part of who you are,
Training the mind to change the way it responds to it.
If you cannot change the sound,
You can change the way your mind responds to it.
This continuous sound doesn't have to be interpreted as life-threatening.
In fact,
It is not life-threatening at all.
Keep focusing on your tinnitus.
Studies have shown that our brain cannot differentiate between a real threat or a perceived threat like tinnitus.
In this practice,
We are swapping the feeling of fear for the one of love.
With every inhale,
Focus on your tinnitus and melt deeper into relaxation with every exhale.
In this practice,
We are swapping the feeling of fear for the one of love.
With every inhale,
Focus on your tinnitus and melt deeper into relaxation with every exhale.
Dropping deeper and deeper into relaxation with every exhale.
With every inhale,
Bringing your attention to the sound in your ears.
This is a sound that is naturally present within your body.
This is a sound that you were born with.
A sound that you listened to when you were still in your mother's womb,
But that your brain has masked.
You are simply hearing it now as a result of your brain unmasking it.
This is a sound you have been familiar with since your first moments in this life,
Floating in one of the safest places in the world.
So go ahead and take a moment to visualize yourself as a fetus.
You are floating in water,
In warm,
Comfortable water.
You are gently accompanied by the sound of tinnitus.
In the womb,
You are swimming,
You are being held,
Peaceful,
Happy,
Loving in the sound.
This feeling of self-love is permeating every cell in your body right now.
Deeper and deeper love.
Good.
And any time you catch your mind wandering with any judgment,
Gently let go and bring your focus back to your tinnitus.
This is the exercise.
Now imagine that this is the very sound of life pulsating inside of you.
Focus on your heart center.
Your heart is radiating with love and good energy.
Imagine that the sound of tinnitus is coming from your heart center.
This is a safe sound that lives within you.
This is the energy of life coming through your heart.
Feel it in your heart center with every breath.
Keep focusing on the sound while nurturing this positive image.
In this meditation,
Imagine joining your power with the millions of other people suffering the same condition.
Allow yourself to receive their wholehearted compassion and offer your own back to them.
Tinnitus doesn't have to define you the way it has for so long.
You can welcome it into your life as part of who you are,
As a teacher,
A friend,
A companion.
And keep breathing.
Gently focus on your tinnitus.
With every inhale,
Silently repeat,
I am safe.
And with every exhale,
Silently repeat,
This is the natural sound of my body.
Repeat this for a few times while focusing on your tinnitus and while drawing a smile on your face.
Breathing in,
I am safe.
Breathing out,
This is the natural sound of my body.
Breathing in,
I am safe.
When you are ready,
Gently bring your awareness back to the now.
And on your own time,
Gently open the eyes.
Take a moment to gauge how you're feeling right now.
By repeating this meditation every day for 10 days,
You are overriding your negative response to the sound of tinnitus.
You are harnessing the power of your brain's neuroplasticity.
This is one of many ways to habituate to your tinnitus and live a better life.
The sooner you start habituating,
The sooner you will start to feel relieved.
And isn't that true of everything?
You can practice this at any time of the day until you get better.
And you will get better.
See you tomorrow.
