Continue to do your practice of checking in with your emotion, and layer that with an awareness of your body. That is, explore how your emotion feels inside your body.
external sensation, because now you are bringing your attention inside your body. For example, "excitement" might feel like fluttering in your stomach, and energy buzzing in your chest. "Stress" might feel like cold hands, or like the muscles in your throat or chest are tense. "Happy" might feel like warm, relaxed muscles.
Remember: Take your time to work through this program. It's what you do today that matters.
The cumulative effect of small actions over time creates true intimacy & connection.