loud fireworks

[Sita]

I genuinely don't known how to do a.) or b.) ... not with pain, not with tinnitus. After 8 years of trying, I have not developed these skills.

Read this, see below. Just chose an affirmation, can be your own creation and repeat it. Something like: "I'm at peace, my body is healthy, I feel the stillness." Doesn't matter if you don't believe it in the beginning, just do this technique. All the best!
https://www.tmswiki.org/forum/threads/the-power-of-affirmations.19398/#post-102929 (The power of affirmations)