Listener question: going deeper makes things worse

Listener question: I participate in your June  course. You speak about going deeper. Can you elaborate on the proces of going deeper? What is it? How does one do it? What I hear in this is that one becomes silent and witnesses what is playing out ‘behind the scenes’. Scrutinise your thought. But everytime I ‘do’ this, I get stuck in the weeds. Like I get sucked in the fantasy world of thought and I don’t hear the birds singing and feel the sun on my face. Same thing with deliberately feeling what is going on: then I seem to get sucked in anxious feelings and ramped up thinking. Few years ago I was very committed to seeing what was going on behind the scenes, and that resulted in being very depressed and deeply sucked in to a world of thought. For this reason, right now I’m a little step away from just stopping with this course.