Sit comfortably. Notice the sounds in the room around you — the hum of whatever device is playing this, perhaps voices or traffic in the distance, the air against your skin. And notice your tinnitus. It is part of the sound around you today.
Try this idea on for a moment. The ringing is weather. It is not who you are. It is something that is happening today, in the place where you are, and you are the one who is here while it happens.
Think about how you treat the weather. When it rains, you do not argue with the rain. You do not try to make the rain stop by gripping it tightly in your mind. You notice it is raining, and you decide what to do. Maybe you grab a coat. Maybe you stay inside. You move with the weather, not against it.
Tinnitus, today, is the weather. The volume of it is the volume of it. The pitch is the pitch. You did not choose it, and you cannot turn it down by force of will. The fight against the weather is what makes the weather seem worse.
Now try this. Settle into yourself for a moment. Feel the weight of your body in the chair. Notice that you are still here. You are the place where the weather is happening. The tinnitus is a sound in the room. You are the one in the room.
There will be sunny days. There will be storms. There will be drizzle that goes on for a week. The sky is always there, regardless. So are you. Let the sound be the sound, while you remain the one who notices it.
When you are ready, take one breath in, and one slower breath out. The weather will continue, and so will you. Carry on with your day.