I do the 4-beat counting method.

I find the rythym of the sound and breathe in and out each to the count of four. I breathe deeply - put your hand on your abdomen and make it rise as you inhale. Generally, spa or easy listening music has a fairly long and slow beat. If you find one isn't, perhaps select something else.

I have found 'weight therapy' to be extremely soothing. I can't afford a weighted blanket. But, my therapist had me make a heavy bean bag out of a long knee-hi sock. I drape this over a shoulder if I need to soothe myself.