Sure thing. Before I start listing things off, I do want to say that these are just suggestions, and you can take or leave whatever feels right to you.
So, the first thing that came into my mind when I read your post is that something like mindfulness might be helpful. A lot of people hear 'mindfulness' and think of long meditation sessions, but really it's just practicing becoming aware of what we're feeling when we're feeling it, and cultivating the ability to kind of sit with those feelings without trying to DO anything about them (like make them go away). It does take practice, quite a lot of it, especially with feelings like guilt or shame or fear - it's a very human instinct to want any pain of any kind to just be GONE - but it's possible. This article
is a pretty good overview of what mindfulness is and the potential benefits. To get started, lots of folks find apps with short guided meditations (five or ten minutes) helpful: I like Smiling Mind, but there are plenty to choose from.
If the idea of an app doesn't appeal, you can try just setting a reminder for yourself once or twice a day to just take a couple of minutes to just try and notice what you're feeling at the time. Sometimes starting with noticing your thoughts rather than emotions can be a bit easier, or noticing physical sensations (like, what is your breathing like in this moment?) instead of emotions. You can even set a timer: say, for one minute, and just sit with yourself for that one minute and try and pay attention to what you're feeling. If you find yourself starting to feel guilty for having whatever feelings you're having in that one minute, then that's something to notice too!
The other thing that came to mind that might be something to try is journalling. In my experience, noticing feelings after the fact through writing them down can be another way to start accepting them. Sometimes that's easier to do than starting with trying to be aware of what we're feeling as we're actually feeling it. You can do the more 'traditional' style of journalling with full sentences and paragraphs, but I'm wondering if something like a bullet journal could be a better fit for you. It's a very flexible approach that can be used for almost anything, and the beauty of it is there's no need for full sentences or lots of writing. You can just jot down a couple of words - maybe a short phrase that sums up a situation that was emotionally difficult (or good! that's always nice to recognize too!) and then a few words that describe your emotions at the time as you remember them. Taking maybe five minutes to do that at the end of the day would be one way to start. (Or even once every few days, if every day seems like a lot to begin with.) If finding those words is tough, a friend of mine developed this Find Your Feelings
sheet that I love, that includes a ton of feelings words so that you're not trying to pluck them out of thin air. It can be used as a tool to compare how you are feeling vs how you'd like to feel, but it's also great as just a list of terms to describe emotions.
That's kind of a lot, so hopefully it wasn't too overwhelming! There are a lot of different ways to approach learning to just feel your feelings, and you don't have to start everything at once: my last suggestion would be to maybe pick ONE thing to start with, make it as un-intimidating as possible, and go from there.