A three minute meditation with deep breaths.

Sit.

Put your right hand on the center of your chest. Put your left hand on top of it. Press down. Feel your hands on your body. Feel your body beneath your hands. Feel your breath.

Inhale, fully and deeply. Exhale, slowly and completely. Feel the rising and falling of your chest.

Invite the thought of gratitude into your mind. Invite the feeling of gratitude into your heart. Gratitude for your breath. Gratitude for your body. Inhaling gratitude.

Invite the thought of peacefulness into your mind. Invite the feeling of peacefulness into your heart. Peaceful breathing. Peaceful body. Exhaling peacefulness.

Inhaling gratitude. Exhaling peacefulness.

Repeat to yourself on the inhale: I am grateful for this body and this breath.
And on the exhale: I am peaceful in this moment.

Continue taking deep inhales and slow exhales. What is happening? What are you doing right now? You are sitting and you are breathing.

Repeat to yourself:
On the inhale: I am sitting here.
On the exhale: I am breathing.
Inhale: I am sitting
Exhale: and I am breathing.
Inhale: I may not be able to control many things,
Exhale: but right now I am controlling my breath.
Inhale: The only things serving me right now exhale: are my body and my breath.
Inhale: My body will serve me best if
Exhale: I pay attention to it and care for it.
Inhale: My breath will serve me best if
Exhale: I pay attention to it and care for it.
Inhale: If I pay caring attention to my breath I may be
Exhale: rewarded with clarity, flexibility, and agility.
Inhale: If I pay caring attention to my body I may be
Exhale: rewarded with flexibility, agility, and mobility.

Inhale: I am sitting and I am breathing.
Exhale: I implore the universe to grant me serenity,
Inhale: by sitting here peacefully.
Exhale: By taking pause and listening, lovingly,
Inhale: and with interest and curiosity,
Exhale: to my body and to my breath.

Inhale: I am grateful for this body and this breath.
Exhale: I am peaceful in this moment.
Inhale: I am sitting.
Exhale: And I am breathing.
Inhale: Gratitude.
Exhale: Peace.