Micro-Course For Tinnitus

Tinnitus is a symptom that is related to a neurological and physical sound that we perceive, the amount of attention we pay it, and above all, with what type of attention we pay to it. When we react negatively, we are training our brain unconsciously and unintentionally to be in an altered state and anxious about this sound. The key is to become aware, face the sound, observe it and accept it as it is, at all times, without reacting.

Transcript

It was the year 2015.

The accumulation of work stress and the chronification of high levels and shyness led to the appearance of an intense ambilateral tinnitus that manifests itself with sounds that vary between frequencies of 3000 and 4000 Hz.

Hello,

My name is Oscar Carrera,

Meditation and mindfulness instructor in Inside Timer.

Sometimes the sound is focused in one of the two years and rises to almost 10,

000 Hz for a few minutes,

And then that increase slows down to return to the usual strength.

Tinnitus is always there,

During the day,

At night,

On Mondays,

On weekends,

And it rarely calls a truce.

Sometimes after several days of silent retreat or being in contact with nature,

It seems to slow down,

Fade and seem softer and calmer.

Tinnitus is a symptom that is related to a neurological and physical sound that we perceive and also to the amount of attention we pay it,

And above all,

With what type of attention we pay it.

When we turn our attention to tinnitus,

We tend to automatically give it a negative evaluation and we continue to hear it,

Conditioned by that reaction,

Already evaluated as an unpleasant auditory sensation.

Actually,

When we react negatively,

We are training our brain unconsciously and unintentionally to be in an altered state and anxious about this sound.

Will it go down later?

When will it end?

Why is it so high now?

What I've done today to make it so?

Will it end someday?

Will it leave this world or will I leave first?

I just can't stand it anymore.

I know it's the classic case that talking about it's very easy.

They would tell you it's just a sound and you should forget about it,

But in reality it's not that simple.

It is much more complex and if there is an emotional aspect associated with it,

It is even more difficult.

Therapies of all kinds,

Promises of all types,

Illusions with treatments,

Things that seem to have worked to some people,

Miracle books,

Etc.

Etc.

For me,

The keys become aware,

Face the sound,

Observe it and accept as it is,

At all times,

Without reacting.

If we are able to cushion our discomfort and aversion to tinnitus,

We can improve,

Which means that it can be much less bothersome.

Every time we refuse to react,

Every time we stay balanced,

We are working to unravel the mind so as to listen to it.

We are getting out of the inertia of the mental state of aversion towards it.

Changing course requires an initial effort of days,

Weeks,

Months or years,

So take your time.

All the time.

All the time in the world.

A lifetime.

Changing direction is the key,

Approaching it from another perspective,

Without judgment and opening new possibilities,

Without identifying with it.

Is it mine?

Is it absolutely permanent?

Or does it change something?

When you observe,

Is there any variation?

Although it's not very substantial.

And is it part of my essence?

Is it an intrinsic part of my being?

Perhaps it is warning me that there has been tension today.

Today there is more sound because there has been more variation.

Today there is less intensity because I am calmer.

That lessons does the experience of sound hold for me when I observe it as it is.

When we begin to observe it,

To learn more about it,

To understand how it works,

Perhaps it can begin to be more support than an interference.

That it goes to deeper levels of attention and that when it comes to the front,

The experience is more balanced,

Calmer.

In a comfortable and stable position,

In a sitting or lying position,

And gradually directing attention to the respiratory process with the intention of accompanying each breath,

Each inhalation,

And each exhalation.

Moving little by little from attention to the external towards the deepest depth,

Aware that you inhale when you inhale,

Unaware that you exhale when you exhale,

Directing your attention to your breath,

Allowing it to emerge in the foreground,

Progressively connecting with the body,

From the consciousness to the body,

Allowing attention to continue to flow from the outer to the inner experience,

Embracing it,

With nothing else to do,

Nothing more to achieve,

And keep anchoring yourself in the breath,

Keeping the attention to the sound in the background,

Whether they be internal or external sounds,

Without distinctions or preferences,

Letting all the sounds come closer,

Those that come from our own body,

The closest and the farthest,

With a sustained and calm attention and especially curiosity,

Accepting the experience of the sound,

Embracing the experience of sound,

Exploring it with kindness,

Without lovelying,

Without reacting,

Observing the experience in a fair way,

Without identifying with the sounds,

Accepting them as they are,

Merging with experience of sound,

Letting yourself receive,

With each exhalation,

Fusion,

And breathing,

Releasing with each exhalation.

Be present in the experience of sound,

Subtler or more intense,

Lower or higher,

Lower or stronger,

On the left side,

On the right,

In the area of the head,

Attentive and vigilant to the experience of the sound,

Its tone,

Its intensity,

Its timbre,

Its duration,

Its change,

Its subtle variation,

Its depth,

Its expansion and frequency,

Sometimes even,

It's as if you have already crossed the physical limits of your body and you feel what it is all around,

Observing how sounds are manifested and combined in the space with the awareness of sound,

Sounds in the body,

Some perceived and others not,

Perceiving one or more frequencies,

Waves that synchronize with your mind,

With other sounds,

With your heart,

And with other hearts,

With the entire universe.

With your gaze now,

Fixed on the brow,

Stimulating the third eye,

Observing that space that your gaze offers you with your eyes closed,

Stimulating that space,

Giving this space all your attention,

All your energy and concentration,

Breathing from that space and connecting with all the spaces,

Expanding the sound into the universe,

Expanding consciousness and letting yourself be enveloped by the movement,

The movement around your ears,

A rotary movement,

A spiral movement,

The beat of your heart,

The energy of the whole body and the sound that accompanies that electric and magnetic field that is your body.

And as your hair is accompanied by the heart of the planet,

With the heart of the universe,

Synchronicity along the same line,

On the same wave,

Without limits or separations,

Feeling how your sound body dissolves with the sound energy of the universe,

With unity,

The sound of the universe.

Your physical,

Energetical and sound connecting with the entire universe.

Welcome to exploded sun.

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Reviews

As a tinnitus sufferer, I became captivated by this meditation from the start. You immediately make a connection with the listener because you are telling your own personal story — and this is so important — it makes you REAL. Your authenticity helps you gain a beautiful trust with the listener because you are going through this journey together. It also offers hope to tinnitus sufferers because you got BETTER. This in itself had a calming effect on my tinnitus. Your meditation encourages habituation through your spoken words as well as through a multitude of nature sounds that are both close and distant. These lovely sounds pulled my mind into the foreground and pushed my tinnitus into the background. It was heaven. I will be listening to this often. Thank you. 🙏

Thanks, that was very transformative. Allowing me to make peace with my tinnitus sound and see it as part of how my whole body, my whole universe functions.

Very helpful certainly one I plan on revisiting as needed
Thanks 🙏

Wow! So many people must really be bothered by tinnitus! I concur with how you said to address it. I realized a long time ago I couldn't do anything except accept it, so I claim they are "my crickets", which is very pleasant.

So pleased to find this. I’ve struggled with tinnitus for so long. Face it and accept it - I’ll see how that goes for me

Really helped me , Thank you

I felt amazing after this. Focus to the word and sounds - silence is key. Keep a good patetern of breath in and outs. Find a quiet spot and listen till the end .😊👍

A helpful discussion on accepting Tinnitus! I have experienced Tinnitus for years and it can be guite bothersome at times! But accepting this condition as my usual landscape of sound, accepting this sound for what it is, just sound, and not judging it, will take time and practice! Thank you, for this informative discussion!