mindfulness · 12 min
tinnitus relief meditation
use this when tinnitus feels loud or overwhelming
0:007:12
Press start. This is a quiet space — no music, no ads, just a voice and some room to breathe.
A quiet voice reads the session aloud in your browser — nothing is recorded. You can switch the voice off and follow the text instead.
About this practice
use this when tinnitus feels loud or overwhelming A guided session of about 12 minutes, suited to all levels. Nothing is recorded and no account is needed.
What happens, minute by minute
- 0:00Find a comfortable seat. Close your eyes gently.
- 0:08Take a deep breath in, slowly. Hold it for a count of four.
- 0:18Exhale, releasing any tension. Feel your body relax.
- 0:28Focus on your breath. Notice the rise and fall of your chest.
- 0:40When you hear the sound of tinnitus, acknowledge it.
- 0:54Imagine it as a distant raindrop, soft and steady.
- 1:08Let your awareness rest on the sound, without judgment.
- 1:24Inhale, and as you exhale, let go of any discomfort.
- 1:42Picture a warm, soothing light surrounding the sound.
- 2:02With each breath, the sound becomes quieter.
- 2:24Feel the rhythm of your heartbeat, steady and strong.
- 2:48Imagine a calm, tranquil place you can visit.
- 3:14Picture yourself there, surrounded by peace.
- 3:42In this place, the tinnitus is just a whisper.
- 4:12Stay here for a few moments, breathing deeply.
- 4:44When you're ready, slowly bring your awareness back to your body.
- 5:18 Wiggle your fingers and toes, gently.
- 5:54Open your eyes when you feel ready.
- 6:32Thank yourself for this time of peace and calm.
Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.
If this one is not quite right, try 20-minute guided letting go practice, Body scan for physical tension: 12 minutes or 7-minute grounding meditation for contentment.