Hello Amir, I will answer your post to the best of my ability. You are right to take it slow with the kundalini. You do not need to do anything to rise it, doing so will just bring the physical kriyas back, when you are not ready for them yet. A perfect diet will help, for sure, make sure to drink plenty of spring water daily. You don't work with the energy, that is a doer conoiusness, kundalini works though you. A pressure in the forehead means ajna chakra is awakening. dont wory about it just let the energy flow. the kundalini does not go away, once it happens, it here, for life. quite a blessing you have, be thankful for your expericnes so far. Not all kriyas are physcial hatha yoga movements. now it is time for you to allow the mental kriyas to happen. patanjal layed it out quite simply in his yoga sutras. they are called yama and ayama, or disciplines and purities. focus on disciplining your diet. kundalini does not stop, it just changes states. allow all to happen in your meditation/relaxation. while you sit in relaxation, dont put a focus point on anything, that is concentration, meditation is a state that comes unprovoked, while what you should be doing is sit down, quietly and relax. let go. once you are letting go, you achieve a state of being, no longer trying or searching, for it is truly within. relax. let go. it takes time but you will be very happy with the results. my first year after shaktipat i went thru a similar situaiton, where pysical movemnts really disturbed me, they settled after i became closer to the earth, then i went through a lot of mental chrises where all my fears, perversions, illusions came to the surface and i had to face them. be gentle on yourself. just know it is a surgery so to speak, a purification. kundalini rising is power aspect of god. god is just a word for concousness. the one councoussness. try to be alone more and keep this lineage sacred. lots of superficial information on kundalini out there.. you are right to ask, as it is obvious that no info you have found so far has given you the right answer. also i really like jivanmukti, go on youtube and search Siddhanta yoga, it is a blonde female adept. she is quite knowledgable. I also have a blog with several insights on this topic. it is unitewithgod.blogspot.com hope i helped in some way or another. peace and lvoe.
Don't try to analyze it too much, just relax and let concoiusness/god do all the work for you. This is the true path of surrender you have stumbled upon.
Perhaps dont be so focused on the physical aspects of it all, and practice meditation to clear your chakras and expand your consciousness. Explore your dreams, try lucid dreaming techniques, astral projection, and explore the depths of your subconscious. Do what 'feels' right because you intuitively know what is the correct path. Read synchronistic events because your surroundings will speak to you if you pay attention. Forget ritual and technique and other peoples self-help answers, because ultimately your own answers coming from within you are your unique and valid beliefs that shape your reality.
And regarding your 'loneliness' - i think it is something we all feel as we break the ties with our old friends and old attachments that do not fit with our shifting of consciousness. But that loneliness is only perceived, because you must now be aware that everything is connected, the universe that surrounds you and all the people in it are part of a collective consciousness, and your awareness of these connections means that you are never alone.
Physical aspects are fine, the stretches and spontaneous yoga are great for the mind, and will put deep relaxation to your sympathetic nervous system.