FREE Learn to Meditate Workshop

Free Learn to Meditate Workshop – April 30th

2-3 p.m., at the TN Valley Unitarian Church, 2931 Kingston Pike!


Most meditation workshops cost hundreds of dollars. There is no charge, and nothing is sold. For those who wish, I recommend a Donation of time, food or money to Hospitality Pantries. It delivers food daily, to anyone that needs it. The Workshop is my way of giving back!

After graduating from UT in December 1972, I began collecting meditations from hundreds of people, past and present. I collected over 50 journals full of meditations. About 15 years ago, I put some of the best meditations in a book, 800 Stepping Stones to Complete Relaxation. The Learn to Meditate – Workshop helps individuals gather “top of the line” information. Practical tips from over 60 writers: Oprah Book Club, to the ancient writings of Socrates and Pythagoras, to special magazine articles! Author Michael Lee Wright, says, “Anyone can learn to meditate. It’s easy, inexpensive, and it doesn’t require any special equipment. And, you can practice meditation wherever you are: out walking, riding in a car or bus, watching television, waiting in line at the grocery store or sitting in the middle of a difficult business meeting!” There are many benefits: improve your health, increase your happiness, expand your focus & attention, and make you more compassionate & wiser.

Everyone can benefit from Relaxation Meditations. The more you are relaxed the better your memory works, the better your muscles work, the better your brain works, and the better your life works. While a junior at UT, I found three meditations that helped change me from a “C/B” student into a “B/A” student; and from an unfocused kid into a focused adult! I remember when it happened! After a Psychology Class on “The Hill,” I walked down the steps to the main library, to go over “homework” for my next class, across the street in the business building. On this day, I had 30-minutes extra, so I went to the magazine shelves to look for interesting articles. In the table of contents of Psychology

Today, I found an article title that fascinated me, How a Student Can Improve Memory During Class? It has 3-simple techniques:

  1. sit up front & as far to the right as possible,
  2. have your eyes look to the left,
  3. and put your attention on the left side of the medulla oblongata (lowest, back area of the brain).

This stimulated the memory section of the brain, the hippocampus. I tried it in my next class, a very tuff and boring class on Government Economics. I found that my focus became so great that I took the best notes I had ever taken. At the end of the quarter (quarters then, not semesters), I went from a low “B” in the class to an “A.” I used the same technique in other classes, and it improved my grade in every class. A Quarter later, for a History “Term Paper,” I chose Benjamin Franklin. In his autobiography, I found that Ben practiced 13-meditations that helped change him from an average life into a super life. A few months later, while studying in the main library (Hodges), I decided to take a break. I went into the back room where they kept the old magazines. It was called The Stacks because there were 10-year old issues of magazines stacked on top of each other. At the time, the Summer Olympics were coming up, so I decided to go through old sports magazines. I found an amazing magazine article on Billy Mills, the Olympic 1964 Gold Metal 10,000 meter winner. Billy grew up on an Indian Reservation in South Dakota. He loved to run as a boy. When he was 10-years, he stopped under a shade tree, trying to catch his breath and second wind. There were three old Indians sitting under the tree. One of the Indians walked up and started telling about running fifty years earlier, as a small boy, when his grandfather gave him a Breathing Chant. Back then, the Indian boys, who did not have horses, had to run & run & run. The magazine article continued, and Billy talked about his last lap in the Olympic 10,000 meter race. He was side by side with Ron Clark (Australian World Record holder), as they were about to lap slower runners. Ron Clark, on the inside, saw this and elbowed Billy. Then, Ron shot ahead, and around the slower runners. Billy was knocked off-stride, and another runner from Ethiopia passed him. Billy talks about using the Indian Breathing Chant. The more he chanted, the more his muscles relaxed, and the faster he went. It was a major Olympic upset, no American before or since, has won the Olympic 10,000 meter race. A movie was made of Billy Mill’s life in 1983, Running Brave (library & American Indian Breathing Chant (30-seconds): Divide your lungs into 3-sections (front, middle & back). Sing or Chant Hu, 6-times (aloud or silently, pronounced hue)! As Chant Hu Hu, visualize the letters in the front area of both lungs; Chant Hu Hu & see the letters in middle area…; Chant Hu Hu & visualize the letters in the back area of your lungs! Your mouth naturally drops open; & you breathe in the mouth & nose at the same time!

Michael says, “He began using this Indian Breathing Meditation while playing basketball on the University of Tennessee basketball courts, and it was amazingly helpful. Also, I used it while climbing the steps, & the long walks to class, because I was always out of breath, I did not seem to be able to think & walk & breathe at the same time.” He recommends using it while walking, bicycling or anytime the mind wonders into negative junk. After over 40-years, almost daily, I still chant or sing Hu. It is like a tuning fork. The more I sing or chant Hu (aloud or silently), the more I tune to the life-beat within me. And, the more relaxed & the more aware I become!”


meditation-leafOne of the most practical & useful meditation is proper breathing. The more oxygen into the body, the more it relaxes, and the less anxiety. In tense situations the jaw tightens & you forget to breathe in the nose & mouth at the same time. 1) Proper Breathing Meditation (3-seconds): Repeat, silently, 3-times: “Relax Jaw…” Your mouth will open slightly and you can feel the cool air on the roof of your mouth! Repeat off & on during the day, especially anytime you catch your mouth closed! 2) Create Your Own Meditation (1-2 minutes): Collect inspiring phases or quotes from songs, books, & movies (google – quotes). Put them in a vase; & every morning pull one out before you leave home. Off & on during the day, repeat the phase 3-times, & wonder: “What does it mean? Why is it interesting? 3) Re-Program Your Brain with Positive Thoughts (8-15 seconds): Example: Silently repeat, “CONTENTMENT” 3-TIMES. Then ADD, “APPRECIATE CONTENTMENT” & repeat 3-TIMES. THEN ADD, “APPRECIATE FEELING CONTENTMENT,” & repeat 3-TIMES! Repeat 4-6 times a day! Type 20-Postive Thoughts (20 font), cut & put in Jar or vase. THEN, Pick a new “Positive Thought every Sunday,” & tape to your refrigerator. In the Autobiography of Benjamin Franklin, Ben meditated on 13-positive thoughts for 13-weeks: cleanliness, chastity, frugality, humility, industry, justice, moderation, silence, sincerity, resolution, order, temperance, & tranquility. Napoleon Hill, Think & Grow Rich, meditations: peace of mind, love & romance, hope & faith, sound health, & financial security.

Plato (ancient Greek) meditations: temperance, prudence, & courage! Aristotle meditations: harmony, ethics, virtue, nature, wisdom, balance, soul, truth, and enlightenment. It takes 8-15 seconds of attention to program the brain! In 12-weeks, the quality of your life will improve. 4) What is the Greatest Visualization that you Can Imagine? (1-2 minutes): Imagine colors, sounds, & feelings – Put Yourself in the Picture! Off & on, during the day, when you need a break, close your eyes, and practice a visualization: imagine your favorite place, a mountain stream, the ocean, a vacation scene, someone you love, doing something you love, a time when you were laughing, etc.

The Workshop will cover many levels & types of meditation: breathing, relaxation, visualizations, projection, sleep & dream, light & sound, chanting, self & soul, & maximizing awareness. Learn the basics: who, what, when, where, why & how? Reduce stress & worry. Reduce anger & fear. Help with sleep issues, weight issues, healing processes & more. Use meditation to control drug & alcohol abuse. Learn to practice contentment & tranquility. For more information or If you cannot attend the workshop, e-mail: – (Handout/Outline).


Mike Wright

Home: (865) 851-9535, cell: 308-8529, email:

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