Welcome,
I'm Tanya,
And in this meditation,
We'll go on a journey toward embracing our tinnitus with acceptance and self-compassion.
We'll explore the art of acceptance to discover how to make peace with our tinnitus.
Tinnitus is a constant companion,
And it has been one of my greatest teachers over the last 12 years.
We're here because I know the struggle firsthand,
And I want to share a path to acceptance with you.
For years,
I wrestled with the intrusive nature and the emotional turmoil of this condition.
But over time,
I've worked my way toward accepting it,
And if it's possible for me,
It's possible for anyone.
Tinnitus is different for all of us.
It can be an overwhelming presence,
Or even just a subtle whisper in the background.
And it can be a very lonely experience,
Because no one else can truly hear it as you do.
Today,
Remember that you are not alone in this journey.
Today,
Remember that you are not alone on this journey.
I and countless others are on this healing path with you.
Take a moment to find a place where you can sit or even lie down,
Doing your best to pay attention to what your physical body is calling out for in this moment.
Close your eyes if you like,
Or you can hold a soft gaze on an object nearby.
Take a few slow intentional breaths in and out through your nose as you allow your body to soften a little more and sink into the surface beneath you.
So you know what to expect.
We won't have any music in this meditation,
And there will be pauses for reflection throughout our time together.
Let's begin by grounding ourselves into the present moment.
Start by taking some time to just become aware of the sounds around you.
Inhale deeply and allow your ears to absorb any noises.
Maybe it's the murmur of a distant conversation,
Maybe the wind outside your window,
Or the soft hum of your computer.
Just acknowledging each sound.
You don't need to label them or resist them or try to tune them out.
These sounds are part of your environment and each one has a place in your daily life.
Now we'll gently shift our focus to our tinnitus without judgments or any negative labeling.
Just acknowledge its presence with kindness.
Let it exist,
Understanding that it's part of your personal and private environment.
This awareness can give you a new perspective,
Allowing you to see it not as an intruder in your life,
But just as another layer of your life and what makes you,
You.
Inhaling deeply and exhaling slowly,
Introduce yourself to the possibility of letting go of the idea that tinnitus has to be your constant enemy.
Be open to releasing the mindset that this condition is one that defines your existence and instead just consider the possibility that it's just part of your journey,
Another part of your unique path.
Inhaling and exhaling,
Feel the energy of your breath moving through you.
And with your next exhale,
Just start to release some of the fear that you may have about tinnitus as a relentless opponent,
Something that you need to constantly fight.
Be open to allowing this fear to flow out of you as you're inhaling and exhaling,
Continuing to follow the breath,
Inhaling and exhaling.
Imagine your journey with this condition as a path of growth,
Acceptance,
And even resilience.
Acknowledge that you are here now,
You're doing the work to release any old beliefs so you can create space for new,
Empowering perspectives.
Just by being here and taking this time for yourself,
You are opening up to the possibility of a more peaceful and accepting relationship with tinnitus.
And with each breath,
You're stepping closer to that reality.
Now we'll go deeper into the sensations of our physical body.
Connection with our physical self is essential for us to become more grounded and move from a place of calmness and curiosity.
Start by focusing on the sensation of your body with the surface you're resting on.
Feel the weight of your body pressing gently against the support beneath you.
Maybe it's the softness of a cushion,
The firmness of a chair,
Or the comfort of your bed even.
Focus on becoming fully aware of this connection,
Allowing it to root you into the present moment.
Continuing to follow the breath,
Focus on the rise and fall of your belly,
Your chest.
Your breath is a powerful tool for staying in the present moment and the breath serves as our anchor.
Allow yourself to envision a warm and comforting light growing from this space,
Beginning in your belly and slowly radiating out through the rest of your body with the energy of compassion,
Patience,
And love.
This light growing inside of you,
Spreading through your arms,
Your legs,
Fingers and toes,
Your neck,
All the way up through the top of your head.
As this light surrounds you,
Know that it's gently embracing your entire being,
Almost like a gentle hand stroking your brow,
Moving away any worries,
Tension,
Stress.
This light within you is here to bring you comfort and acceptance.
You are supported by the energy of this healing light and carry this light with you as we move forward now into our visualization in this practice.
Imagine your tinnitus as a gently flowing river.
You're standing on the mossy bank just watching the river flow by and as you're watching this river flow by,
Embrace the idea of coexisting with it.
This river represents the sounds,
The feelings of your tinnitus flowing naturally and calmly through the landscape of your consciousness.
And as you watch this river flow,
You see that it's neither an intruder or an obstacle.
It's just a part of your unique life.
Just as the river is a fundamental part of a landscape,
Your tinnitus is actually a fundamental aspect of your personal and unique experience.
As you move alongside of the river now,
Going with the flow of it,
You see a bridge nearby and you walk up the steps to stand into the center of this bridge.
And as you look over the side,
You see the river flowing beneath you.
Slowly over time,
Our acceptance can become a bridge that arches over the river of the sounds you hear and the stories that you tell yourself about your tinnitus.
This bridge symbolizes your ability to peacefully coexist with your tinnitus,
Standing on the bridge as you watch the river flow beneath.
Just in this moment,
Acknowledge here and now that your tinnitus is just one element of your story and it does not define the whole of who you are.
Continue to hold this image in your mind of the river of tinnitus sounds flowing by and you're standing on the bridge of acceptance looking down.
Be open to the peace that comes with embracing and allowing rather than resisting.
Recognize that you have the strength to coexist harmoniously with the sounds that make up your unique life.
Returning our focus once more to our breath,
Feeling the gentle rise and fall of the belly.
Each breath a reminder of your presence in the here and now.
As you continue to watch your breath,
Say silently to yourself,
I accept the sound of my tinnitus and I am at peace with it.
Repeat this affirmation sincerely and with intention.
I accept the sound of my tinnitus and I am at peace with it.
Feel the words resonate within you reinforcing your commitment to acceptance and being at peace.
I accept the sound of my tinnitus.
I am at peace with it.
With each repetition of this affirmation you reinforce the bridge of acceptance and strengthen your ability to coexist with your tinnitus.
This affirmation is your mantra to call up when you find yourself struggling.
A reminder of the journey that we've begun here together toward finding peace and acceptance.
I accept the sound of my tinnitus.
I am at peace with it.
We'll slowly begin to come back into our surroundings now.
Feel the surface beneath you,
The space around you,
Just acknowledging where you are and that you are here in this moment doing the work.
When you're ready you can gently open your eyes if they're closed.
Take a slow breath in and out as a reminder that your breath is always your anchor and that it's always accessible within you,
Your sanctuary to return to whenever you need it.
With practice you can coexist with your tinnitus.
It doesn't have to be our enemy.
Accepting and finding peace is a skill that gets better with time and practice.
You can learn to make your tinnitus a part of your life without it causing you added stress and anxiety.
This practice is here for you whenever you need it and until next time take care and be well.
