Set The Standard

How To Actually Clear Emotional Tension - Mediation #290

• Corey Boutwell • Season 1 • Episode 290

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Most guys try to “think” their way out of stress, anxiety, shame, or that tight weird feeling in the body and it keeps looping because the body never got to finish the emotion. 


This Emotional Processing Meditation is a guided nervous system release to help you move trapped energy through (without overthinking it): lock onto the transition points of your breath, name the emotion, locate it in the body, identify its “texture,” then let it move the way it wants to move (yawning, coughing, shaking, tensing, tears, sound). 


You’ll finish by bringing safety back online with gratitude + a quick reflection so the lesson lands and the charge doesn’t run your life.


00:00:00 Emotional Processing Meditation (setup)

00:00:33 Drop into the body (sensations + relax)

00:00:59 Breath transition points (in/out awareness)

00:02:07 What “emotional processing” actually is

00:04:21 Identify and label the emotion

00:06:13 Where it lives in your body (locate it)

00:07:06 Texture / object / direction (how it wants to move)

00:08:39 Let the body do the “weird” release (yawn/cough/shake)

00:10:45 Two-part dialogue (what do you need from me?)

00:12:04 Expand it to extremes (move, sound, surrender)

00:13:20 Self-guided release window (keep going)

00:17:00 Tapping both areas (deeper integration)

00:17:56 Capture the thoughts after (quick journal prompt)

00:18:50 Gratitude + safety cues (thank the body)

00:19:17 Closing (reach out / comment / forum)

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SPEAKER_01:

I'm going to run you today through a meditation called emotional processing. So please find a quiet space. Sit up for this one because there may be move movement later if you're laying down. Sit up. Relax your body. Shake any jitters out. If there's any quick things you need to write down, move, or jitters, like get everything out of the way and get yourself ready. To dive into this meditation. Meditation is also an experience, an emotional processing experience. As we're here, gently close your eyes and just drop into your body straight away. Try to feel the sensations in your body. Aches, pains, jitters, tightness, and just really relax your face. Let the skin on top of your head and the skin on your face just droop and really settle down. And as this is happening, start to pay attention to your breath. See if you can catch the transition points of the breath going in, the breath going out, and just that little transition point of the out to in or in to out. The very moment that it shifts and changes.

SPEAKER_00:

Emotional processing is a beautiful process that I created to help you move through energetic emotional blockages in the body.

SPEAKER_01:

So if you're coming here and processing, you would have been sent here. There might have been a trigger, or there's some sort of feeling of unease, some sort of off emotion in the body that there's a perception of off. I just want to invite you into the thought that it's not. Emotions, this is a reminder, are energetic signals from our unconscious to communicate to our conscious.

SPEAKER_00:

Energy in motion. I know you've heard that before.

SPEAKER_01:

Keep paying attention to your breath and the transition points. But these signals are trying to teach us something, they're trying to guide us somewhere and feel something. We have emotions and energy in our body that's been trapped from very young age to a year ago, to whenever there was some sort of blockage created, and it stores itself in our cells, our body, and there's very symbolic reasons of at moments you may have wanted to throw up, you may wanted to cry, you may wanted to rage and get angry, but you stuffed it down. And uh emotional processing helps us move through that. So as you're breathing, paying attention to your body, and just set the attention that the moment that you move through whatever this emotion is, is you're going to feel complete freedom. You become more conscious, whatever's holding you back is not controlling you anymore. You become a more integrated, high frequency, confident individual who can attack your goals exactly how you want to. Exactly how you're supposed to. So start paying attention to the feeling that's inside your body right now. Pay attention to the emotion.

SPEAKER_00:

See if you can label it.

SPEAKER_01:

And if you can't get a specific emotion, really try to label whatever it is that's up right now. And then I want to ask you the question: how does that make you feel?

SPEAKER_00:

How does that make you feel? And get this specific emotion for that. Be really precise.

SPEAKER_01:

If at any point during this process the meditation is going fast, the process is going fast, at least you haven't labeled something, just hit pause, think about it a little bit longer. Try and find the emotion. Something negative. Frustration, fear, anxiety, unease, on edge, tense, pressured, guilt, shame. Try to try to sense the emotion. There's so many there. But see if you can get it agitated, depressed, like way too excited. What's the emotion there? Overwhelmed, overthinking. Label it.

SPEAKER_00:

Once you got it, the question I want to ask you is How does that emotion feel in your body? What does it describe the sensations?

SPEAKER_01:

And see if you can locate it. Chest, head, throat, eyes, tongue, arms, hands, belly, gut, gooch, balls, lower gut, back of your brain, shoulders, like where is it located in your body? Touch it if you need, or just really kind of feel it there. Once you feel that emotion, try to just describe to me the texture of it. Describe to me the texture.

SPEAKER_00:

Is it soft, hard?

SPEAKER_01:

Is it a lid? Is it smooth, rough, brown, white, green, golden, silver? Is it metal? Like describe to me the texture of it. Is it an object? Is it a ball of gas? Is it moving in and out? How does it want to move? Is the next question. Where does the energy want to move? Up, down, out, in collapse. How does it make your body want to move? How does where does the energy want to go? It might not want to go anywhere, might just be stuck. But we want you to figure that out for you. Where does the energy want to move? How does it want to move? And regardless of what one comes up for you, is see if it's connected to somewhere else. If it wants to move out, if it wants to move down, if it's stuck, if it's moving around, is there something else that turns on? Most of the time, this energy wants your body to move in a certain way. Make noises in a certain way. Physically, I've seen people like throw up on this one. Does it want to throw up? Doesn't want to cough, doesn't want to yawn. You may start yawning a shitload. And just to preface as we're getting into here, your body might start moving through some really weird practices. The invitation for you is to simply let it. It's emotional processing for a reason. This can get really weird. And you want to embrace every second of it. Your body wants to move how it needs to move. The same way that food gets digested in your body and you don't have to think about it. There was some emotional energy trapped. And at the time it wanted to move, and now it hasn't. The same way little kids have tantrums and throw and kick and scream and shove their hands on the ground. It's exactly the same thing of what adults need to do. But we want to do it in our own privacy. We want to do it when we feel safe and feel comfortable. This is one of your moments of bringing that up. So where does the energy want to move? Notice. Where it moves and it connects to something else. Can you feel some tension somewhere else in your body? Shoulders, throat, eyes, arms, belly, deep in the belly, something like this. And what is the object? What's the object, the texture that you see? How does that energy want to move?

SPEAKER_00:

What's the emotion behind that? So now really label that emotion for wherever it's showing up for you right now.

SPEAKER_01:

It might just still be in the same spot, which is completely fine. It might be something else. And as you hear, also just simultaneously, still focusing on the transition point of your breath. Now, if there is some stuck energy, you might one really want to move.

unknown:

Right?

SPEAKER_01:

Your body might just be like, oh, this needs to go and get out, right? If that does, hold on, keep that tension and keep focusing. If it's not just yet, you may want to create a visualization process where you ask permission from what you're feeling right now to the emotion that you're feeling beforehand. You have two objects, two feelings and energetic bodies in your body. And you want to get them to talk to each other.

SPEAKER_00:

What do you need from me? What are you here for? How can I make things safe for you? What wisdom do you have for me? Listen to how the other one responds.

SPEAKER_01:

What do you need from the other part of my body? What wisdom do you have for it? What do you want to say? Is there anything that is coming up for you? Directly speak and ask questions to these two energies in your body. It might just be one.

SPEAKER_00:

But for the sake of this, we're just going to say two. And as you're holding on to the tension and focusing on your breath, ask the question: how do you want to move?

SPEAKER_01:

And you might start to feel one part of your body come online. And there'll be some tension there. And if you feel some tension, tense it. Tense whatever it is, expand it. Notice how the energy wants to move, whatever the texture is. If it wants to go out, move your body out. If it wants to go in, squeeze your body in. If it wants to make a noise, make a noise. If you want to let some liquid out of your body, let the liquid out of your body. And tense. If there's an opening feeling, allow what needs to be opened, opened. If there's a closing feeling, allow it to close. But push it to extremes and push it and push it and push it and push it. Move it more. Feel it more. Encourage it more. If there's any feelings of your body of wanting to cough or yawn, encourage more of that. Do it bigger, do it more, do it better. Push and push and push. Even if it feels weird, even if it feels scary, even if it feels strange or unique, you keep pushing, keep moving, keep pushing, keep moving. Allow your body, allow your body as much as it can, just completely let go and surrender in. Squeezing, tensing, making noise. Just push it to the absolute max. Allow your body to completely be free of this block.

SPEAKER_00:

You have a couple minutes now to just keep feeling that as intensely as possible to yourself.

SPEAKER_01:

Really allow it to come out through how your body wants to move.

SPEAKER_00:

Keep going.

SPEAKER_01:

Like if it's your heart and your throat or your gut and your head, you just tap on those areas and just keep tapping them. And keep tapping them and pause this audio and allow yourself to just really tap through until you felt through them and then press play again. If you're moving through these emotions and these feelings of your body, move through some of the last few waves now: coughing, yawning, squeezing, tensing, feeling these emotions. And as you're coming back, encouraging you to write in your phone after this or on a piece of paper, what was going through your mind during that process? What thoughts were coming up? Paying attention to those, but not just yet. Or come out of the meditation slowly. So come back to sitting down or moving or put yourself in a position because you may have stood up, you may have moved around, you may have laid down, you may have needed to go to the bathroom or whatever it is during that experience. And yes, people do that regularly. If you need to do it again a little bit later, please do so. If you want to push harder next time, please do. This is allowing your body to move through how it needs. If nothing happened, that's exactly what your body was supposed to happen. Your body will send you the signals that it was needed to. I want you to sit here and just bring attention back to that transition point in your breath from out to in. Just to give grace to the areas in your body that decided to show up today. Internally, just thank them. If it was a lump in your throat, a lump in your throat, thank you so much. If it was a tightness in your chest, be like, oh, my heart that was tight. Thank you for opening. Really give as much gratitude as you can to those parts in your body that really opened up for you and trusted you. And put your hand on those areas. You're safe now. You're safe now. You're safe now. Thank you for showing up. You can open your eyes and take in the experience. And if you feel cold, I would love to hear all about it. You can message me, comment below, or post in the forum. Thank you.