, your questions are not so easy to answer! a lot of the course actually is THE ANSWER to your questions
see the problem with this stuff is, you need to explore it yourself. Ken gives the analogy and you have to interpret it for yourself. not because he is too lazy to do it for you, but because you are the only person who can experience your body. so the coourse guides you towards finding these sensations and be able to reproduce them reliably. it's like asking a Kung Fu master how to do it. they can talk as much as they want, you have to PRACTISE it yourself. if you can, I suggest getting the course, it is 100% worth it. if you can't afford it, go with the free exercises for now. the course is much better and more wholesome. but the free exercises are great too. i started out with the free stuff and got results in a short time.
so, if you feel clueless, imagine the whole thing not being an answer and then you know it. think of it as a journey, where you collect bits and pieces and this is the whole story. some of the analogies you hear, you won't understand them right when you hear them. they will become clear later. so some info seems useless now but you will remember it for later. that's the process. it works just the same on the free videos... if you get to a point where you can't learn from them anymore, you can always consider the course.