I have three different methods. Sometimes I go to a very quiet space- accept the sounds, and eventually they start to become secondary to my breath. I’ve noticed I can control the volume of different pitches as well. Sometimes I go to the beach- the wind and waves pretty much bury my tinnitus .
Lastly, if I can’t deal with the sound, I put in my hearing aids with some white noise to offset everything in my head.
Since I’ve started meditation (and living healthier) my low tones are 90% gone and the shaking I’ve felt in my chest is much less. All good stuff.
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