It can be tricky to know what you are feeling, or to put words to what you are feeling if there is noise or distraction around you. What can be powerful, is just to allow yourself to feel the feelings and sensations in your body and to sit with that. No need for words. No making it wrong.
The reason this is so powerful in therapy, is it gives full permission for your experience in the present moment, there's no rush; I hold space and I'm present with you. You don’t have to name it.
Most people close their eyes as they feel physically the sensations in their chest, belly, legs etc, they notice the energy and after holding this connection, allowing the emotions fully, they sometimes becomes less intense, they settle and for some a calmness in the chaos can arise.