Mindfulness-Based Resources for Managing Tinnitus
The American Tinnitus Association does not profit from sales of any products or services purchased from the Tinnitus Store, including compensation or a percentage of sales. As there is currently no cure for tinnitus, products are intended to provide relief or improve day-to-day management of tinnitus.
Listed products are those recommended by individuals with tinnitus and healthcare providers for tinnitus management. There is no one-size-fits-all solution for tinnitus management, so please examine the return policy before purchasing a product.
In no event, shall ATA be held liable for any direct, indirect, punitive, incidental, special consequential damages, to property or life, whatsoever arising out of or connected with the use or misuse of products listed on our website.
The suggestions here are intended for educational purposes only and represent a starting point for exploring. Please note that some apps have content behind a paywall, which may be accessible during a free trial period, and some courses have fees depending on the type of registration. The tinnitus-specific resources include those that require payment.
Before beginning a new exercise or breathing program, it is important to consult your physician to ensure that the exercise is safe and appropriate for your current health condition and to prevent injuries.
Books
Anchored: How to Befriend Your Nervous System Using Polyvagal Theory by Deb Dana
Easy-to-understand presentation of polyvagal theory, including the science behind resetting your nervous system and exercises to do that
The Miracle of Mindfulness by Thich Nhat Hanh
A classic guide to mindfulness and meditation by a renowned Zen master
Full Catastrophe Living by Jon Kabat-Zinn
A detailed guide on using mindfulness to cope with stress, pain, and illness
Anchored: How to Befriend Your Nervous System Using Polyvagal Theory
by Deb Dana
Easy-to-understand presentation of polyvagal theory, including the science behind resetting your nervous system and exercises to do that
The Healing Power of the Breath by Richard Brown, MD, and Patricia Gerbarg, MD
A guide that focuses on breathing techniques to reduce stress, enhance health, and increase vitality
Self-Compassion: The Proven Power of Being Kind to Yourself by Kristin Neff
Through research, personal anecdotes, and practical exercises, a book that provides tools to cultivate self-kindness, increase resilience, and reduce negative self-talk
Light on Yoga by B. K. S. Iyengar
A comprehensive guide to practicing yoga, including detailed instructions on postures, breathing, and meditation
Wherever You Go, There You Are by Jon Kabat-Zinn
An introduction to mindfulness meditation and how to integrate it into daily life
Websites
Headspace
headspace.com
Provides articles and resources on meditation, mindfulness, and mental health
Yoga with Adriene
yogawithadriene.com
Free yoga videos and series suitable for all levels, focusing on physical and mental well-being
Meditation and Mindfulness Apps
Breathe2Relax
An app designed to teach breathing techniques to manage stress
Insight Timer
Features thousands of free meditations, mindfulness courses, and music for relaxation
Calm
Provides meditation guides, breathing exercises, sleep stories, and relaxation techniques
Mindfulness.com
Features more than 2,000 guided meditations, from five to 30 minutes, for both beginners and seasoned practitioners
Headspace
Offers guided meditation sessions, mindfulness techniques, and sleep aids
Mindfulness Coach
Free app from the U.S. Department of Veterans Affairs that provides gradual, self-guided training to help understand and adopt a mindfulness practice
Healthy Minds Program
Free podcast-style app offering seated and active meditation lessons that draws on neuroscience and was developed by the team under Richard Davidson, PhD, who heads the Center for Healthy Minds at the University of Wisconsin–Madison
10% Happier
Focuses on practical meditation techniques and offers a variety of mindfulness content, including a free podcast
Online Courses
Coursera: The Science of Well-Being
coursera.org/learn/the-science-of-well-being
Draws on research and is designed to increase happiness by examining habits, misconceptions, and ways of thinking.
Meditation Mind
meditationmind.org/free-courses/
Meditation Mind offers a free course that integrates elements of Mindfulness-Based Stress Reduction (MBSR) and Mindfulness- Based Cognitive Therapy (MBCT). The self-paced course includes text, handouts, guided meditations, and videos to provide a solid foundation in mindfulness and meditation practices.
edX: The Science of Happiness
learning.edx.org/course/course-v1:BerkeleyX+GG101x-2+1T2015/home
Explores the science behind mindfulness and happiness and offers practical techniques.
Mindfulness Daily With Tara Brach and Jack Kornfield
courses.tarabrach.com/courses/mindfulness-daily
Free 40-day online training program consisting of 10- to 15-minute daily sessions that include short talks and daily meditation to help establish a mindfulness practice
Palouse Mindfulness
palousemindfulness.com/MBSR/week1.htm
Free Mindfulness-Based Stress Reduction (MBSR) program consisting of eight weeks of guided meditations, videos, articles, and practice sheets
Udemy: Yoga for Complete Beginners
www.udemy.com
Introduces yoga practices for improving physical and mental health
Wednesday Meditations With Rick Hanson
https://rickhanson.com/wednesday-meditations-with-dr-rick-hanson/
Free weekly talks and meditations via Zoom with psychologist Rick Hanson, senior fellow at UC Berkeley’s Greater Good Science Center. No background in meditation is needed. Live sessions, including discussion with others and guided meditation, run from 6:00 pm to 7:30 pm, PT. Recordings are available.
YouTube Channels
Tara Brach
youtube.com/user/tarabrach
Features talks and guided meditations on mindfulness, compassion, and emotional healing
Yoga with Adriene
youtube.com/user/yogawithadriene
Offers a wide variety of yoga practices for different levels and needs
The Honest Guys
youtube.com/user/TheHonestGuys
Provides guided meditations, relaxation music, and mindfulness exercises
Professional Organizations and Programs
The Center for Mindfulness in Medicine, Health Care, and Society
ummhealth.org/center-mindfulness
The UMass Center for Mindfulness offers courses and resources on Mindfulness-Based Stress Reduction (MBSR), including free meditation sessions in English and Spanish.
American Mindfulness Research Association
goamra.org
Resource for the latest research on mindfulness practices
Tinnitus Mindfulness Resources
Free weekly meditation sessions for individuals living with tinnitus are offered by Peter Vernezze, a licensed therapist with tinnitus who is dedicated to promoting mindfulness as a tool for easing distress and reducing reactivity. For more information, visit https://petervernezze.com/. Mindfulness is a core component of cognitive behavioral therapy.
Bruce Hubbard, a psychologist specialized in CBT for tinnitus, offers guidance on mindfulness on his website https://www. cbtfortinnitus.com/how-cbt-for-tinnitus-works-1 as well as online CBT for tinnitus sessions.
The Mindfulness-Based Tinnitus Stress Reduction Program, developed by psychologist Jennifer Gans, is an eight-week online program drawing on breathing techniques, yoga, relaxation, and meditation to reframe how one perceives tinnitus.
Cognitive Behavioral Therapy for Tinnitus by Eldre Beukes, Gerhard Andersson, Vinaya Manchaiah, and Viktor Kaldo is an excellent resource that includes guidance on mindfulness.