Think about the last time something went wrong for you.
Before the problem happened, something in you already knew. A tightening in your stomach, a pressure in your chest, a fatigue that had no explanation. You called it stress, or your cycle, or a bad night's sleep. And you kept going.
Then what had to happen, happened. And only afterwards did your head find the words to name what your body had already known for weeks.
The body doesn't lag behind
Your mind is quick with concepts. With sensations, it's slow. So it rationalises, plans, anticipates in words. but the most important information reaches you through a different channel, and you have to learn to listen to it.
Your head processes in words. Your body processes in weight, in temperature, in rhythm, in where you feel air and where you don't.
When you walk into a place and feel heavy without knowing why, your body has already read the room. When someone tells you everything is fine and you feel your shoulders rise, your body has already read the person.
Learning to listen to it
You don't need exotic practices. You need a new question, several times a day: what is my body feeling right now?
Don't answer with your head. Wait. Let it answer.
It will come through as very little at first. A diffuse sensation, nameless. But keep asking. The channel opens.
And then, you'll start knowing things before you can explain how.