Notice nearby sounds — stream, leaves, birds — letting them wash over you. With each inhale, feel calm; with each exhale, release tension.

Bring attention to your feet, then let ease travel up your legs, hips, and lower back. Continue breathing peace in, tension out.

Soften your hands and arms; notice sensations without judgment. Take one full breath, gather remaining tightness, hold briefly, then exhale it into the sounds.

Carry this calm into your day.