I started out with the simple "I am breathing in" (1) I am breathing out. I'm glad it helped keep you from freaking out, db, that must have been awful.
I've also done walking meditation, and "red light meditation" (do the breathing while stopped at a red light), and so on. I forgot to practice when so much was going wrong, right when I needed it the most.
Tahiri, years ago I practiced judo, and the kata was like a meditation, too.