I did this:
Drain and Fill method.
Takes 9 quarts to do it.
Drain the tranny(only 3 quarts will come out but there is more stuck in other places)
Put 3 fresh quarts back in.
Take for qick ride, make sure you shift through all the gears( this will get it mixing)
drain 3 again- fill 3 again
take it around the block
drain last 3 quarts-fill last 3 quarts.
By this time you should pretty much have new fluid in it. I think this is the best way. Any other can chime in also...
I think its like near 200 bucks for honda dealer to do it, but if you do it yourself its less than 90..honda atf is around 7bucks. And its easyer than changing oil- just one tranny bolt.