TRANSCRIPT
(This podcast was partially transcribe by computer and may contain small errors. If quoting this podcast, please refer to the original audio,)

Each week a new theme. Each day 10 minutes to focus our mindset on what matters. 
 
I'm Sarah Parker, Wolf, and you're listening to the FOCUSED INTENTION PODCAST. Thanks for joining me. 
 
The theme this week is “Exhale” and today is Serenity Sunday when we focus on rest and rejuvenation. 
 
Hi everyone and thanks for joining me for another episode of the FOCUSED INTENTION PODCAST. Hopefully you've been able to join us for the rest of this week under our theme Exhale, but if you haven't, I encourage you to go back and check it out. Or you can look at our other themes that we've covered over the past few weeks and hopefully you'll find something there that resonates with you. But today is my favorite, Serenity Sunday. So let's get started. 
 
So yes, on a Serenity Sunday we are here to just chill. But instead of thinking of this time of rest as a time that we're being lazy or just standing still, let's think of it as a special kind of chill. This time is what allows us to power up. 
 
I always think of my son when I say “power up.” As a middle schooler, this kid...he loves his video games and something is always powering up or regaining health points. You know he has “90 health” or he has “50 health.” Too bad we don't have that recording right on us, right? So we could keep track of where we are...for us taking that power up time on the weekend or whenever your day off is. Or you know, gaining those health points or whatever my son calls them... is just what our bodies need to do. All those other things during the week that we need to do with energy and enthusiasm.  
 
So let's take a few moments now to breathe. Just close your eyes. If you're somewhere that you can do that and let's take two good deep breaths. A deep breath in through your nose which is very good for us, obviously. Hold it there for a second. But the most important part of that motion is the exhale.  
 
Release those toxins all that carbon dioxide and along with it goes your frustration and your anxiety and your fear. Let's take another one, and this time. Let's activate that Lions breath from earlier in the week remember you take a deep breath in and then let it all go, stick your tongue out and really exhale. Now, let’s just breathe normally focusing on the in and the out, the up and the down, the cycle of our lives and remember that sweet trick that on each exhale visualize any stress or tension just leaving your body right along with that outbreath. Luxuriate in that calm. Luxuriate in the calm that simple breaths can bring.  
 
So, let’s add in today’s intention: To rejuvenate, I exhale.   
 
To rejuvenate, I exhale. Just in and out and in and out. Nothin’ to it. Now add in the visualization – breathing in the clear, nice, clean air and exhaling all that no longer serves us. And as we do that, we think to ourselves... 

​To rejuvenate, I exhale. (repeated over relaxing music) 
 
I thank you so much for joining me today for THE FOCUSED INTENTION PODCAST. If you’re enjoying it, please come back and join us every single day – we are here. And so that you never miss an episode, make sure you subscribe or follow this podcast on your favorite app. Of course we always appreciate a rating or a review if you have the time but the most wonderful thing you can do is share this podcast with someone who may enjoy it. 
 
Also, please visit my website – sarahparkerwolf.com and on that website you can sign-up for my weekly email and every Monday morning you will receive in your inbox, a nice printable of the week’s intentions that you can follow along and refer back to whenever you want to refocus. Also on that website is the audio and transcripts for our episodes. You can also join us on Facebook. Just type FOCUSED INTENTION PODCAST into the search bar, there we are.  
 
Alright everyone, it’s time to get out there, live with intention, love like crazy, and have a restful and rejuvenating day.  

TRANSCRIPT
(This podcast was partially transcribed by computer and may contain small errors. If quoting this podcast, please refer to the original audio.)

Each week a new theme. Each day 10 minutes to focus our mindset on what matters. 
 
I'm Sarah Parker, Wolf, and you're listening to the FOCUSED INTENTION PODCAST. Thanks for joining me. 
 
The theme this week is “Exhale” and today is Smart Saturday when we focus on practical matters. 
 
Hi everyone and thanks for joining me for another episode of the FOCUSED INTENTION PODCAST. And thanks so much for joining me on a nice weekend. I hope your Smart Saturday is going well and I hope you were able to join us for the other episodes this week under the theme “Exhale.” If you weren't able to, please go back and have a listen or explore our other themes that we've had in previous weeks. Whatever speaks to you is wonderful, but let's get started with today's thoughts. 
 
All week we have been talking about what it means to Exhale. To let go of all of that stuff, we don't want or all the stuff we don't need. To exhale so that we can propel ourselves into forward momentum and to just exhale to feel relief to relax a little bit. And that last part can happen so nicely with certain people. I hope that you feel that way somewhere with someone. 
 
For me when I'm at home with my husband and kids, I can be my most weirdo self. I can sing all the showtunes, though they might ask me to pipe down to be honest, but I can use all my corny Wisconsinisms. I don't have to wear makeup. I can freely express my opinions and dang it, I can wear sweatpants and I can express freely my love for my husband and my kids and that includes my fourth child Sweetie, the dog. These are my peeps and wherever we are together, I feel at home I can exhale. There is no pretense whatsoever. 
 
So think of those loved ones, whether it's family or friends. Those people who allow you to Exhale. Oh, and bonus points if that means that you can exhale because you don't have to wear pants that have a strict waistband. No, but seriously, right now. Think of those people and then this weekend. Try to spend some time exhaling with them. Whether it's in person or virtually, it really doesn't matter. And honestly, if you exhale best just being with yourself, that counts too. It just feels so good to have time when you are 100% you...when you can simply Exhale. 
 
So here's today's intention: Spending time with loved ones, I exhale.  
 
And remember when you love yourself, that counts as a loved one. Wherever you are 100% you. Alright, let's take a deep breath now. In through the nose. Hold it there. Exhale, remember deep, deep exhale that gets out as much as you can. Inhale thinking of all those nice good feelings that you feel when you're with those people. Exhale out all that gunk of the week. Alright, inhale.  As we exhale, we think to ourselves... 
Spending time with loved ones, I exhale. (repeated over relaxing music) 
I thank you so much for sharing your time with me today. If you are enjoying the FOCUSED INTENTION PODCAST, please come back every day to listen to us. If you never want to miss an episode, make sure that you subscribe or follow us on your favorite podcast app. 
If you have a minute, we always appreciate or rating or review or our absolute favorite is if you share this podcast with someone who you feel might enjoy it. I also encourage you to visit my website sarahparkerwolf.com where you can sign up for my weekly email. If you sign up for that email every Monday morning in your inbox, you will receive a printable version of our weekly intentions that you can refer back to throughout the week. Whenever you feel the need to refocus, and you can also find all audio and transcripts of our episodes on that website as well. And of course, we're on Facebook. Just type FOCUSED INTENTION PODCAST into the search bar and there we are.  
 
Alright everyone, it's time. Let's go out there, live with intention, love like crazy and have a great day. 
 

TRANSCRIPT
(This podcast was partially transcribed by computer and may contain small errors. If quoting this podcast, please refer to the original audio)

Each week a new theme. Each day 10 minutes to focus our mindset on what matters. 
 
I'm Sarah Parker, Wolf, and you're listening to the FOCUSED INTENTION PODCAST. Thanks for joining me. 
 
The theme this week is “Exhale” and today is Freestyle Friday when we focus on living life to the fullest. 
 
Hi everyone and thanks for joining me for another episode of the FOCUSED INTENTION PODCAST. It is Friday. Thank goodness, and I hope you were able to join us for the rest of this week under the theme of “Exhale.” We had Motivation Monday, Truthful Tuesday, Well-being Wednesday, Thankful Thursday and here we are at Friday, if you didn't get a chance to listen, please go back and check out our episodes. You can also take a look at our episodes under other themes and see what resonates with you. But today it's time to talk about living life to the fullest. So let's get started. 
 
So yeah, living life to the fullest... living life to the fullest. What exactly does that require of us living life to the fullest? Personally, I think it takes a lot of love, a crap ton of patience, some goal setting and motivation and the biggie, I think, is courage. 
 
You know, I don't know anyone who doesn't have a running list in his or her head, or maybe even on paper of all the things that they want to try someday. You know, write a book, write a symphony, travel, have a family, skydive, water ski, learn to paint or sculpt, or you know, dunk, a basketball, run a marathon. You name it. 
 
And yet so many of us never even come close to diving into that bucket list with gusto. Why? 
 
Well, I think because just going day to day doing the same stuff over and over again is easier. It's safer thinking the way you've always thought, dressing the way you've always dressed, knowing the people you've always known and doing the same thing you've always done the same way you've always done it. Sometimes the same way your mother or father or grandfather or grandmother did it. Some people even wear that as a badge of honor to never change to never evolve to never take a chance. And living that way takes no risk at all. In fact, it barely takes a pulse sometimes. 
 
As I've gotten older, it's been my commitment to dive into the things that intrigue me. And hey, this podcast is one of them. And though those things can be really scary, finding courage again, moves us forward to become our best selves and when we do that, it feels good. And guess what, we can exhale. 
 
So today's intention then is: To find my courage, I exhale. 
 
To find my courage, I exhale. Oh, I love that we exhale and we set ourselves in motion to do something exciting. We set ourselves free. We exhale and we are brave. 
 
All right, everyone. Let's take that nice deep breath in through your nose. Really let out that exhale as much as you can. One more time, take a nice deep breath in. And let it go as we think to ourselves... 
To find my courage, I exhale. (repeated over relaxing music) 
Thank you so much for spending your time with me today. And, if you are enjoying the FOCUSED INTENTION PODCAST, please come back and listen each and every day. We are always here and if you never want to miss an episode, make sure that you subscribe or follow on your favorite podcast app. We always appreciate a rating or review if you've got a minute, but the most wonderful thing you can do is share this podcast with someone who you think might enjoy it  
 
Also remember to visit my website sarahparkerwolf.com. If you sign up for my weekly email every Monday morning in your inbox you will receive a nice printable of the week's intentions that you can refer back to whenever you need to refocus. And on that same website, you can also find the audio and transcripts for all of our episodes. Also you can connect with us on Facebook. You just type FOCUSED INTENTION PODCAST into the search bar and there are we are. 
 
All right everyone, it's time. Let's go out, live with intention, love like crazy, be brave, and have a great day. 
 ​

TRANSCRIPT
(This episode was partially transcribed by computer and may contain errors. If quoting this podcast, please refer to the original audio.)

Each week a new theme. Each day 10 minutes to focus our mindset on what matters. 
 
I'm Sarah Parker, Wolf, and you're listening to the FOCUSED INTENTION PODCAST. Thanks for joining me. 
 
This week's theme is “EXHALE” and today is Thankful Thursday, where we focus on gratitude. 
 
Hi everyone and thanks for joining me for another episode of the FOCUSED INTENTION PODCAST. We have made it all the way to Thankful Thursday. Woo, thankful for that. Hopefully you were able to join us for the other episodes under this theme. This week we've already had Motivation Monday and Truthful Tuesday and Well-being Wednesday. 
 
If you didn't get a chance to listen, please go back and check them out. You can also go back and listen to other episodes under different themes. Whatever speaks to you right now is where I would love for you to be, but today's Thankful Thursday. So let's get started. 
 
Well, since we're focused on exhaling this week, I guess we should first be thankful that we are breathing. Inhale Exhale. It's kind of a no brainer on the on the old gratitude scale there, but let's all just take a second to think of one more someone or something for which we are grateful. Now, just thinking about this morning, I can tell you that I am grateful for my new coffee maker. The old one, out of nowhere, ended up with a hole in the bottom of the glass pot. No glass piece anywhere, no sharp edges. I guess we melted it or something which is just weird, but anyway, they didn't sell a replacement carafe. And no coffee in the morning around here that is just a cause for panic. Just put it that way. So when I think of my gratitude for that lovely machine and the drink of the gods that pours forth from it, I feel good. The tension I carry in my shoulders disappears. The corners of my mouth turn upward. In other words, I am able to literally and figuratively exhale. 
 
Now of course there are so many other way more important people and things that I am thankful for but just know it's also OK to be grateful for these little things that make our life nicer. Those little graces throughout our day and throughout our lives that make life enjoyable. So take a minute right now to think of one of life’s small pleasures or delightful conveniences and let's just take a minute to be thankful that it is part of our day. 
 
Those big or small feelings of gratitude can take us from stressed and at a standstill (otherwise known as holding our breath) to a state of being motivated and moving forward with a nice big exhale. 
 
So today we simply focus on this intention: With gratitude, I exhale. 
 
With gratitude, I exhale. What a nice thing to think about...right?...that being grateful makes us feel so good... that being grateful allows us to exhale. 
 
All right everyone, take that nice deep breath in through your nose, hold it. And Lions breath it out. If you're feeling that today, if you were with us yesterday. Otherwise, just release as much of that as you can. Take one more deep breath in. Hold it and then really exhale really push that out. And think to yourself with each breath... 
 
With gratitude, I exhale. (repeated over relaxing music) 
 
Thank you so much for sharing your time with me today and if you are enjoying the FOCUSED INTENTION PODCAST, please join us every single day and you can make sure you don't miss and episode by following us or subscribing on your favorite podcast app. 
 
We also always appreciate it if you take a minute to leave us a rating or a review or my absolute favorite thing for you to do is to share this podcast with someone who you think will enjoy it, and I also encourage you to visit my website sarahparkerwolf.com where you can sign up for my weekly email and then every Monday morning in your inbox you will receive a lovely printable of the week's intentions so that you can refer back to it throughout the week when you need to refocus, and on that same website you will find audio and transcripts for all of our episodes. If you'd like to connect with us on Facebook, you can do that too. Just type in FOCUSED INTENTION PODCAST into the search bar and you will find us there. 
 
Alright everyone, it's time. Let's go out there, live with intention, love like crazy, exhale with extreme gratitude, and have a great day. ​

TRANSCRIPT
(This episode was partially transcribed by computer and may contain small errors. If quoting this podcast, please refer to the original audio.)
​
Each week a new theme. Each day 10 minutes to focus our mindset on what matters. 
 
I'm Sarah Parker, Wolf, and you're listening to the FOCUSED INTENTION PODCAST. Thanks for joining me. 
 
The theme this week is “Exhale” and today is Well-being Wednesday when we focus on how to take better care of ourselves. 
 
Hi everyone and thanks for joining me for another episode of the FOCUSED INTENTION PODCAST. I hope that you were able to join us for Motivation Monday and Truthful Tuesday. And if you missed them, please go back and have a listen so that you can get the full experience of this week's theme, “Exhale,” but today is Well-being Wednesday and we want to focus on self-care, so let's get started. 
 
Alright everybody, I am so excited about today's episode because this intention can only be accompanied by my absolute favorite action on the yoga mat. You're in the car right now or you're a little less than flexible, do not panic, no worries. This is not downward dog. This is not, you know, putting your left leg behind your head... no, no. Today we're going to incorporate Lions breath. It is the ultimate in exhaling. 
 
Seriously, if you know what I'm talking about, you're nodding your head right now. I know you are, so here it is. You take a very big deep breath in through your nose, and then on the exhale we stretch our mouths open, stick out our tongues and give, oh, nice big (sound). 
 
Alright, so I'm going to demonstrate now without the instructions. You ready? (Demonstrates) 
 
Hey, I never said that it wouldn't attract a bit of attention, and you know maybe it's even a bit weird to listen to on a podcast, but I swear by this. I swear it will make you feel absolutely awesome. So I'm going do it again, so come on and join me. Just take a deep breath and hold it there for a second. And on the way out stick out your tongue and you know make some weird noises. You're ready. Here we go. 
 
So obviously that connects to our theme this week of “Exhale,” but more than just breathing out, Lions breath is a way for us to let go of all that stuff which no longer serves us. A really powerful way to Exhale. 
 
I just love that phrase “to let go of that which no longer serves us,” because when we decide to take care of ourselves...toxic relationships and people, toxic situations, toxic habits, toxic substances we put into our bodies... they no longer serve us on our journey of growth and inner peace, so we let them go with a mighty Exhale. 
 
So today we work toward becoming our very best selves with the intention: To release what no longer serves me, I exhale. 
 
 To release what no longer serves me, I exhale And in the middle of all this...all this nice, calm music that we're going to play while we're breathing in and out, throwing some Lions breaths there. I'm going to  spare you from listening to mine. I know it's not the prettiest on a podcast, but I encourage you just try it. It's just so powerful. 
 
All right, here we go. Let's take that deep breath in. And, hold it. Exhale and give me that lion's breath. One more time, take a nice deep breath in. And let go of everything that no longer serves you with the lion's breath. And let's think to ourselves... 
 
To release what no longer serves me, I exhale. (repeated over relaxing music) 
 
Thank you so much for sharing your time with me today and if you are enjoying the FOCUSED INTENTION PODCAST, please come back and join me every single day and so that you don't miss an episode. Make sure that you subscribe or follow us on your favorite podcast app and if you have a minute, we always appreciate a rating or a review. 
 
But the most wonderful thing you can do is to share this podcast with a friend who you think might enjoy it. Please also make sure that you visit Sarahparkerwolf.com If you haven't already and sign up for my weekly email and every Monday morning, you will receive a nice printable in your inbox with all of the week's intentions so that you can refer back to that throughout the week. 
 
And you can also find all of the audio and transcripts of our past episodes on that site. And of course, you can also connect with us on Facebook. Just type in FOCUSED INTENTION PODCAST in the search bar and you will find us there.  
 
Alright everyone, let's go out and live with intention, love like crazy, exhale like a lion, and have a great day. 

TRANSCRIPT
(This episode was partially transcribed by computer and may contain small errors. If quoting this podcast, please refer to the original audio.)

Each week a new theme. Each day 10 minutes to focus our mindset on what matters. 
 
I'm Sarah Parker, Wolf, and you're listening to the FOCUSED INTENTION PODCAST. Thanks for joining me. 
 
The theme this week is “Exhale” and today is Truthful Tuesday and that means today we tell it like it is. 
 
Hi everyone and thanks for joining me for another episode of the FOCUSED INTENTION PODCAST. Hopefully you were able to join us yesterday for Motivation Monday. If you weren't, go back and have a listen. That was the first episode in our theme “Exhale” and today of course is Truthful Tuesday and so we continue to Exhale. Let's get started. 
 
So I have this image in my head and I don't know if this shows up much anymore like it did in cartoons when I was a kid, but it's this image of a character who gets so angry or frustrated that his face turns red and expands and expands and expands until he can't take it any longer, and boom! Steam starts to come out of his ears. Do they do that in cartoons anymore? I can't help but think that character took the breath in and never, you guessed it, remembered to Exhale. 
 
Now I know I felt like that -- trying so hard to hold in my frustration or my irritation or anger until I thought my head was going to explode. In fact, it used to scare the heck out of my students because I am a very even-keeled person but I would hold it in and hold it in and, hold it in until one day I just started yelling and finally kind of blew my top. But that buildup of anger and frustration and irritation is no way to be. 
 
So one of my daughters struggles with self-regulation and we are constantly telling her to take a breath when she's frustrated. Well, I know that that inhale is important to the body, but that Exhale is what really does the trick, especially if you add a visualization with it. So the next time you get all worked up and you tell yourself to just take a breath. Try this. 
 
Visualize fresh clean air coming into your body as you inhale. Don't just do it, see it. Then on the Exhale, visualize the air that you were blowing out being filled with all the frustrated thoughts and feelings. All of that crap swirling around in your mind and body, and just exhale that mess right out of yourself. 
 
If you can, if you're not driving or something, if you can close your eyes right now and let's give it a test run. So as we inhale, take a breath in and visualize that clean fresh air. I like to visualize it as having a nice blue tinge to it. You might just think of it as very clear and pure, but picture it entering in your body and filling your lungs. And now visualize as you exhale any and all of that frustration you can find anywhere in your body. I picture it as being super muddy and just gross looking. 
 
So in comes the good stuff and as it cycles back out all of that nonsense. All of that muddy muck comes right out. It feels good, right? 
 
So today we simply tell ourselves:  In times of frustration, I exhale. 
 
In times of frustration, I exhale... with a bit of visualization, of course. It really does help. 
 
Let's put it into practice. Let's take that deep breath in all that fresh, clean air. And let it all go all the muck and mud of our frustration and anxiety one more time. All that nice clean fresh air. And then let go of all the mud and muck and say to yourself... 
 
In times of frustration, I exhale. (repeated over relaxing music) 
 
Thank you so much for sharing your time with me today and if you are enjoying the FOCUSED INTENTION PODCAST, please join us each and every day. Never miss and episode when you subscribe or follow us on your favorite podcast app. And of course, if you have a minute, we always appreciate our rating or a review, but the most important wonderful thing you can do for us is to share this podcast with a friend who you think might enjoy it. Please also check my website sarahparkerwolf.com. If you sign up for my weekly email every Monday morning in your inbox, you will receive a printable of the week's intentions so that you can refer back to them as you need to, if you need to refocus during the week. And you can also find audio and transcripts of all of our episodes there, and you could also connect with us on Facebook, just type in FOCUSED INTENTION PODCAST into the search bar and you will find us there.  
Alright everyone, let's go out. live with intention, love like crazy. remember to exhale, and have a great day. 
 ​

TRANSCRIPT
(This episode was partially transcribed by computer and may contain small errors. If quoting this podcast, please refer to the original audio.)

Each week a new theme. Each day 10 minutes to focus our mindset on what matters. 
 
I'm Sarah Parker, Wolf, and you're listening to the FOCUSED INTENTION PODCAST. Thanks for joining me. 
 
The theme this week is EXHALE and today is Motivation Monday and that means we focus on getting ourselves ready for a great weekend. 
 
Hi all and thanks for joining me for a new week of the FOCUSED INTENTION PODCAST. I'm very excited for a new theme this week. It's EXHALE and if you are new to the FOCUSED INTENTION PODCAST, I encourage you to go back and take a look at some of our other themes that might resonate with your life. But today is Motivation. Monday and that means we're focused on a great week ahead, so let's get started. 
 
EXHALE, yeah, I'm sure you're thinking. Yep, EXHALE. It pairs with inhale. My body pretty much takes care of that for me. That is true, although there are very good benefits physiologically for exhaling well. Getting rid of extra carbon dioxide and toxins in the body. But this week on the podcast we are going to focus a little more metaphorically on exhaling.  
 
So let's start with a situation like... daily, I'm taking in my workload and the workload of at least one of my kids E-learning. She needs help. Let's call that the inhale, so I take it all in and then I hold it there. I'm holding my breath and holding that breath means I'm stuck. I'm dwelling on what's in front of me or processing it or thinking about it, but there's no action yet. There's no forward momentum until... I let that breath go and let it propel me into action. That's the EXHALE. 
 
So today let's think of where we might be, “holding our breath.” Maybe we're waiting for someone else to make a decision. Maybe we're waiting for the right person or the right time to make a move. Maybe we're waiting for the weather to change, our circumstances to change... But when we're waiting for something, we're stuck. So I want us to notice when we're stuck, when we're holding our breath, then consciously...mindfully, let it out EXHALE so that we can propel ourselves into some forward motion. 
 
We EXHALE so we can make choices. We EXHALE so we can take action. We EXHALE so that we can move forward mindfully and keep the rhythm of life going. So today and going forward, when you feel stuck, try exhaling literally and figuratively. 
 
So today's intention is: To move forward, I EXHALE. 
 
That sounds so simple, right? It sounds like it should be automatic but yet, we hold our breath, we hold ourselves back. So we need today's reminder. We need to be reminded to EXHALE and propel ourselves forward. 
 
So now let's take a deep breath. And yes, that inhale is important, but even more important is the release and get it all out sustain it. Get all of those toxins, all of anything that's consuming you in in bad vibes, or in anxiety or fear. Feel it just go right out, take another breath in. And again, really focus on letting out all of that stuff. Take one more deep breath in and then on the EXHALE, say to ourselves... 
To move forward, I EXHALE.  (repeated over relaxing music) 
 
Thank you for sharing your time with me today, And if you are enjoying the FOCUSED INTENTION PODCAST, please join us each and every day and you'll never miss and episode if you subscribe or follow us. If you have a minute, we always appreciate a rating or a review, but the most wonderful thing that you could ever do for us is to share this podcast with someone else who you think might enjoy it. Please remember to visit my website sarahparkerwolf.com and on that website you can sign up for my weekly email and every Monday morning in your inbox you will find a lovely printable of the weeks intentions so that you can refer back to them anytime that you want to refocus. And also on that website we now have audio and transcripts of all of our episodes, so that if you like to read a lot or refer back to something, you can find it there. And you can also connect with us on our Facebook page, just type in FOCUSED INTENTION PODCAST in the search bar and you will find us there. 
 
All right friends, it's time to EXHALE...Go out, live with intention, love like crazy, and have a great day.