You should familiarize yourself with yourself. Stand naked in front of a mirror for about 15 minutes twice a day. Each time study your face in great detail. Close your eyes & you will see yourself. It's like an imprint. Do it over & over... Then after you meditate or have the vibrations. Open you eyes while laying down & look up. Envision as much detail about yourself as you can. You will actually help yourself project & it won't be as alarming.You will feel the pull & seeing yourself helps.

stay still for like 15 minutes and its very important that you are RELAXED, do something that gives you positive vibes and make sure you get a bit tired from doing like a bit of exercise or a shower, then get in bed and stay still in a position that you are able to be in for like an hour, btw DO NOT SWALLOW YOUR SALIVA, I came across this problem when I first started, its basically a signal from the body saying "hey you still awake bruh?" after that you will make it to the next stage

Check out meditation thats a pretty good therapy if you cant control your emotions pretty well such as panic, its very possible you can have a positive experience with this dream or Out of body experience, it is also good for your health! Check out Asap Science on youtube about how meditation can help you scienificly

So far as I heared, you can just astral project and be something like a ghost flying anywhere you want in the real world but your idea will most likely fall into the lucid dreaming area instead. Check that out, it is very possible to do that while being Lucid.

Maybe add 20 minutes or and hour ofmeditation in your daily life and also relax even further when in paralysis you will probably hear a loud noise, after that you will get in the vibrational stage, thats as far as I go, currently Im trying to get in the hang of getting used to the process, I heared after the vibrational stage I need to wait and relax even further to when I can barely feel the Vibrations, that the go signal.

How many days have you been practicing meditation?

I faced the same experience about the train sound but I fear that loud sound which refrains me from trying it again, have you found out a way to get rid of that entity?

I have been reading about ap for about a year now, and have only attemped it maybe a few times. The most promising attempt that I had went like this- I layed down in bed on my back, and started to relax. I just focused on my breathing and layed there. Eventually my legs started to tingle. It wasn't super powerful, but definitely noticable. Then it started to move to my arms. I never really felt it in my head or in my chest. That seemed like the hardest area to get them to. I started to feel itches but ignored them like I read to do. My mind kind of slipped and I started to sort of daydream. I wasn't close to falling asleep, but I wasn't focused on my body, i was just thinking in my head. Then after I while I sort of forgot that my body was even there. I never heard a whining noise, and I never could see my room even though my eyes...(continued)

I have been reading about ap for about a year now, and have only attemped it maybe a few times. The most promising attempt that I had went like this- I layed down in bed on my back, and started to relax. I just focused on my breathing and layed there. Eventually my legs started to tingle. It wasn't super powerful, but definitely noticable. Then it started to move to my arms. I never really felt it in my head or in my chest. That seemed like the hardest area to get them to. I started to feel itches but ignored them like I read to do. My mind kind of slipped and I started to sort of daydream. I wasn't close to falling asleep, but I wasn't focused on my body, i was just thinking in my head. Then after I while I sort of forgot that my body was even there. I never heard a whining noise, and I never could see my room even...(continued)

An excellent track to aid you during astral projection.

https://soundcloud.com/allthingsflow/indigo-v17