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Good to see you're on the right track.
The vibrations are there partly as a signal that you're ready. I've not tried waiting until they subside.. As soon as they come on, I simply 'roll out'. As a simple explanation (that's easier said than done), you let go of your physical body. This is mostly an awareness of you no longer needing it for the moment, and 'moving anyway'.
I use a variety of techniques to transition out.. usually I roll over, slide out, or rise up depending on how I'm laying. Other times I'll simply imagine that I'm in a specific location.
The main problem I have with discussions about astral travel that also describe negative entities is that they create a fear cycle.. in a general / overall sense, you have nothing to worry about. The only hold negative entities have over you is to generate fear in you.. which can allow some to become attached to you. But without that fear being present, or you being in a very negative mindframe, they cannot interact with you to cause you fear in the first place. When people start giving warnings about negative entities.. they're essentially opening up the possibility of you encountering them. In the physical world, opposites attract. In the subtle realms, like attracts like. If you're scared, you'll attract beings that are aligned to that energy.
Where we go from here, now that the damage is done, is to reaffirm your authority over the subtle realms. You have a physical body, you have a divine purpose here, and your 'Will be done on Earth is it is in Heaven'. This is a clear statement of you having power and authority over entities in the subtle realms. When you recognise and accept this truth, they will leave you be.
I've helped a great many people who have been harassed by negative beings, where they have been unable to remove or deal with them. Because I know my 'authority' as absolute, I simply tell the spirit what to do with conviction and intention, and they either run off before I finish (and I pull them back), and/or they reconnect with the Light as directed.
The same is true when astral traveling. Any 'hag' that attacks you while you are in sleep paralysis or astral traveling is 'lower' than you. Send love and Light towards it, then command it to reconnect to the light. Lost souls fit a similar category.. the pathway to heaven is open to them and follows them, waiting. They simply always travel with their backs to it.. or face away from it when moving, so they don't see it (this is a little hard to understand if you're used to perceiving the world with your physical eyes). You tell them to turn around and see the Light, then tell them to go into the Light.
If you have some fear or concern about astral traveling, be sure to fill yourself and your surroundings with Light before trying to travel. It'll make it more difficult for negative entities to find you; they will not be attracted to the area.
I do have a technique that will be helpful for a lot of people looking to astral travel. Most of us are accustomed to waiting for the vibrations, or if they don't feel them, guessing. But you can center your awareness in your crown chakra, and pulse it down to your feet (and back up again). Keep doing this and speed it up as you go. When you're well versed in this technique, you don't need to be relaxed or half asleep for it to work. You can simply generate the vibrations yourself, at any time, and transition out at will. However, as you develop this skill, it does help if your physical body is mostly asleep.
For beginners, they often feel these vibrations, and a sense of fear/excitement rushes through their body. They get a small window of opportunity to escape (with minimal real experience in doing so) before their physical body releases adrenalin and other hormones in response to fear/excitement. After this, the body is primed for physical action, and astral travel becomes very difficult if not impossible.
You will also find that when astral traveling, you may 'pop' back to your body occasionally. If you remain calm, you can simply slide back out again. If you start to wake up and move your body, it'll be much harder to retain the vibratory state needed for astral travel.
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