We reduced the frequency of going to our favorite music concert from once in a week to few times a year. I recall my first couple of years with sonus complete as an unbelievably dark hole that I thought I'd never be able to climb out of. He wanted the TV to be turned on to neutralize the loud humming sounds he was hearing.
Engage in stretching or yoga, and then follow it up with meditation and breathing exercises. Try to listen to instrumental pieces to help yourself from becoming distracted, and to keep you focused. This is not a process that can be picked up in ten minutes. If you have sonus complete (ringing ears), like I do, my experience tells me that you likely have a great deal of difficulty with relationships.