Yes, I get caught in the trap of thought and emotion often, the difference for me now is that I have grounded myself mostly in being, free from thought, and have this as a sort of comfortable home I return to. This sort of practice is not about trying to get anywhere, it is really just noticing what is here. You say you're still having trouble, you can notice that thought, and notice the energy in the body that arises with it... rest with that energy, just noticing and resting with whatever we notice, it all comes and goes and the all that remains permanent, untouched and completely free from judgement through our experience, is the awareness of experience.