New to Muay Thai can’t seem to control my power when sparring

Hey everyone, I’ve been doing Muay Thai for about a month now. I’m a heavier guy (104kg for 185cm), and I’m really struggling to find that middle ground when sparring. I either end up hitting too hard or way too light.

When I try to go light, it feels light to me, but people still tell me I’m hitting too hard. Then if I try to ease up more, I basically end up just tapping or not committing at all. Whenever I try to move faster, I also tend to hit harder without meaning to.

I know I’m not using anywhere near full power, but since I don’t really feel my punches much, I can’t tell how they land for the other person. I don’t want people to avoid sparring with me because I hit too hard — or too soft (especially when I’m sparring with smaller partners or girls, I go super light and end up not really doing much).

How do you guys keep your speed and technique up without hitting too hard? Should I focus on sparring with people closer to my weight for now? Any tips or drills to work on control would help a lot.