Hello Sleepy21, & all,
I don't think mindfulness needs to be any sort of intense process at all. I would be most uncomfortable if I was put through what you describe. In a group setting, the people running it may have assumed everyone was comfortable with anything they would have you focus on. If you were to have someone guiding you, specifically, talk first about what you are getting into. Here a limit you set would be useful.
That term itself, 'Trauma Yoga' sounds likely to be about a confronting practice. Again, find out more before getting into the practice. I've never heard of it, so, if someone had suggested it to me, I would be doing some research before agreeing to anything.
I don't even want to focus inward from my skin, but instead, I prefer to be more aware of my surroundings, & any awareness of my body is secondary, & hopefully, I let those feelings slide on by.
Usually I am all too aware of bodily sensations, many of which are either uncomfortable or painful.
I like to take just a few minutes at a time, 'cause usually that's all I get, to give myself a break from what I'm physically feeling in my body, & from what I am emotionally feeling as well, & just sit or lie (depends where I am), & actively notice other senses, like what I hear, (other than my tinnitus), I don't like hearing noise from my neighbours, but if I am being mindful, I am trying to just let their noises slide on by without agrivating me. Just let them be.
& when if it is about what I am eating, I focus on taste, smell & texture. I pause to notice & even appreciate my cooking, & am not rushing, gulping my meal, not registering at any of it at all. Sometimes it is really nice!
These are just a couple examples.
I am in control. I choose my own small mindfulness exercises. That's all it needs to be, for me, & all I want for now.
You can use my idea for yourself, if you like, 'cause I don't own it. 😸 & I am sure I am not the only one who practices what I might call 'incidental mindfulness', or 'casual mindfulness',