If you want to expand your sensitivity try this Proprioception exercise. We are accustomed to think that we have only five senses, but we actually have many more. For example, you have a sense of balance, a sense of heat and sense of proximity. One of the pervasive senses that we use all the time but people sometimes overlook is the sense of proprioception. This is the sense of knowing the spatial relationship between parts of your own body.
Proprioception exercise increases sensitivity
To test your own sense of proprioception try the following exercise. Close your eyes. Then extend one arm and then wave your hand around at random in circles and jab it out all over the place, move your hand above your head and behind your back. Keep moving your hand around and at the same time move your head, shake and nod and turn it in circles. Then move your hand to your face and place your index finger right on the tip of your nose. Most people can do that with absolute accuracy, even though it does not involve any of the other senses. With practice you can improve the sensitivity of this sense. For example, become aware of the position of inside of your left knee. Then focus your attention on that area and imagine that it is become hot, or that you can feel a tingle in that area.
Proprioception exercise feedback from body muscles
This ability can improve with practice. You can then try to become aware of your own abdominal muscles, or your back muscles. Getting in touch with your own body can help with sports performance and with easing muscle pains. Once you can identify will all the major parts of your body, relaxation become much easier. And relaxation of the body leads to relaxation of anxieties so it is worth exploring this ability we all have.