Over the last six months, I've been meditating more consistently and intensively, thanks to some profound experiences at my first Goenka ten-day course.  Before then, I had a vague understanding that I was unaware of my body sensations most of the time, but it didn't occur to me that interoception was a trainable skill (at least, not enough to commit to a consistent training regimen).  After some practice with the Goenka body scan in a concentrated state, however, I learned just how pliable our interoception really is.

I am wondering if anyone here has found contemporary research on interoception to be practically useful for their meditation, in particular by pointing out specific physical phenomena that can be sensed directly with practice.  I'll give two examples of what I mean based on personal experience:

1. Interoception/proprioception distinction: it's useful to know that the sense of internal body sensation location is distinct from the sense of the body's position in external space.  I had a tendency to confuse these spatial senses during meditation before my first retreat; I was looking for sensation in the wrong spatial field.
2. Nervous system energetics: it's useful to know nervous system signals are vibrations at specific frequencies.  Through meditation, one can practice identifying such frequencies, as well as their location in the body and brain.  Such a practice yields many benefits.

(On a more basic level, of course, it's useful to know where your heart is in your body, etc.  Such elementary facts are undoubtedly important, but for this question I'm more interested in facts known through modern science.)

My goal here is to close the gap a bit between practical meditation exercises and theoretical research into interoception, for example this article on interoception and meditation.

​​​​​​​Thank you!

Various somatic methods have been useful for me in gaining selfknowledge. For starters a good overview of the history, theory and methods is Bone, Breath, & Gesture (ed. Don Hanlon Johnson).  Movement, bodywork, dance, attentive being with body, all might help one to see more of living as a human being here on earth. 

Addition: sure, my knowledge of self is at best limited, but for certain some of the actual knowledge i’ve glimpsed has come through somatic awareness practice, somatic therapy, etc

Thank you for the reference, this is great.  I was excited to see a Feldenkrais interview in the book: Feldenkrais lessons helped me through a difficult period of my life.

Great! Nowadays you can find advice on feldenkreis etc of course on youtube also. 
Fun fact: Moshe Feldenkreis was in Gurdjieff work and asked then leader of the work Jeanne de Salzmann permission to develop his method that used insights he had gained in the work and the movements and dances that are practices there. 

(Addition: today I feel like explaining myself a lot, so here's some explaining:  i used to be in the Gurdjieff work, but I'm not mentioning it here and there to advertise it - how useful it is depends on where, who, why and how practices it, and it may vary a lot from place to place, time to time and group to group (it is practiced in groups preferably with a traceable lineage). Also, to keep in the topic, i don't consider it to be necessarily a somatic method though it has elements of those.)