Hi
@Nick the Swede, it was really hard for me to practice mindfulness/meditation in the beginning, even though it was something I had done before. I wasn't one who could focus on the sound and be peaceful about it at first. The thing that really allowed me to relax again (and what got me off sleep meds and to sleep naturally) was yoga.
It's a moving meditation/mindfulness exercise, so you have something to focus on other than the sound - breathing, you muscles, a super pleasant stretch

. You can also try a guided meditation/mindfulness exercises, there are a lot of nice ones on youtube for free. Even if you aren't into some of the stuff they're talking about, it allows you to have something nice to think about, even while the T is present. I think it makes it less threatening.
Here is one that I use a lot - it's pretty short. Even if you aren't into chakras and find all that kind of hokey, just set that part aside : ) It's super relaxing to close your eyes and just think of nice things:
I also love this woman's yoga, her name is Kate Potter. Her yoga is extremely calming and relaxing (you can do it before bed, after a shower - it's not meant to make you break a sweat and some are 1/2 hour and under.) This particular DVD was one of the best (and cheapest) things I ever got for my T:
http://www.katepotteryoga.ca/namasteDVD5.html
There's one sequence on it (I think it's the Vata sequence - I'd have to check) but it's specifically meant to target your nervous system with particular breathing patterns and slow floor movements. I can't explain why it worked so well for me, but it was miraculously calming and just made me feel happy and hopeful. I think there's something wonderful about feeling something good in your body after T makes you feel so bad. I couldn't find it for free to post unfortunately, but I would
highly recommend it.
Good luck, Nick!