Feel my feelings

Hi. I have realised that for many parts of my life I have been unconscious. I would do my job, eat, drive, relax while listening to podcast or books or youtube or watching movies. I was literally mostly present for only 5 to 6 hours on most days and that was the time I was with my kids so my attention was fully on them. I am working on not buffering and it is a process with which I need help. How do I even start to be there? How do I feel my emotions? The easy part is to put the phone away but then the chatter starts. I believe all this numbing and buffering started so I can avoid the chatter in my mind. It is exhausting. So how do I start to feel my emotions? Is there a guide 😊