@Rb86 THere are some methods that seems to work for my teachers and me 1) using the sound as object of concentration and just noting it as sound and hearing. If you start getting annoyed, note that you are annoyed. Note that maybe you are attached to something, like the idea of it being quiet. Is it the tinnitus that is really causing you suffering, or your reaction to the tinnitus?
@Rb86 2) guided meditations! these always help me 3) use a masking sound to add contrast 4) Use other senses -- can open eyes and became aware of seeing, objects, etc. 5) chanting a sutta or reciting something (like a mantra) 6) loving-kindness meditation (this helps me a lot -- to have more compassion for myself, others) 7) body scans 8) meditating on gratitude
@Rb86 please let me know if all this makes sense...and I'm sure there are some things that my teacher suggested that I forgot. The meditation practices are consistent with Vipassana meditation. My therapist is a mindfulness based stress reduction teacher and also practices Vipassana meditation, which is what resolved his tinnitus for him (he still has it from an accident, but it's neutral to him)
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