First I pay attention to what the object or thing that I am touching, tasting, hearing, smelling, and seeing. Then I ask myself questions of so I match those same feelings.

Its hard starting out. I had to start with things that were extreme like tasting a lemon, smelling an onion, putting very warm to hot water in one bowl and ice water in the other bowl and lutting my hands in both at the same time by having one hand in ice cold and one in the warm-hot water and comparing them and my reactions. like with the hot and cold waters - the cold made my hair on my arms stand up and I had the urge to keep taking my hand out where as with the warm-hot the warmth traveled up my wrist into my arm and I wanted to take a both to feel my whole body all warm like that. So then I asked myself which one I like and which one I didn't at the moment. "Like" is a feeling. not defined or detailed but is a feeling and emotion. So I started there.

As time went on I experimented more with trying to find other ways to explain why I liked something or did not like something -

the water was too "cold" so I felt the "cold". The water was warm so I felt warm. the wood chair is "hard" " ungiving" so my butt feels "hard" on it where as a couch is soft and giving, when I sit on that I sink down in "softly" making me want to sit longer -why because I am "comfortable".

All those words in " " are feeling type words. By making comparisons of two opposites and my physical reactions to them I could find the words for what I was feeling.

Its kind of like going back to the baby toddler stages of learning. I had to shut off physically reating and feelings because I was abused so now I had to relearn how to feel again. The way a person learns how they are feeling is by paying attention to ther physical reactions. A person first learns likes and dislikes by crawling around as a baby/toddler by putting things in their mouths, touching things, making noises by hitting and playing with toys, smellig flowers, pepper and everything else they can try to smell. As an adult to learn about feelings again I had to go back to that basic step of experimenting and trying things and paying attention to my physical reactions. My physical reactions tells me what I am feeling.

I didn't worry about trying to find the exact and detailed feeling of being mildly happy versus estatic. That just fell into place on its own with the experience of being tuned in to the main opposites of liking and disliking, hating and liking, happy and sad, hard and soft, sweet and sour, and so on.