That procedure only applies to the 7G tronic.

What you are experiencing is quite opposite of what normally happens with older 5G tronic. When these get older the torque converter clutch starts to grab when cold and you get a dead slam garage shift (P to D) and a strange yanking feeling when you let go of the brake. In worst cases the car stalls out as soon as the geartrain engages.

I think you are experiencing a sticking apply piston or a warped steel plate in one of the clutch packs, Sometimes a sticky piston can be nursed/helped with a small dose of additive/conditioner in the transmission fluid.

However, you may also be experiencing some noise in can-bus system or even oil migration in the TCU which again can cause noise in the bus. Does this happen when the car is left in the sun for a while? (the shifter is also part of the bus network which can cause this situation of slamming into gear at full pressure)

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2012 BMW X5 (Beef + Granite suspension model)

1995 E300D - The original humming machine (consumed by Flood 2017)
2000 E320 - The evolution (consumed by flood 2017)