Learn to meditate, every night when you go to bed do a 10 - 20 min meditation. This will set you on the path to lucid dreaming which can easily be turned into astral projection.
>1. Sit in comfortable position where you have your back straight and your legs in a comfortable position ( I usually do the Burmese Stance when meditating because my legs fall asleep easily.)
>2. Begin by closing your eyes and breathing normally for about 1 to 2 minutes.
>3. After your body begins to calm down from doing whatever it was doing before this, start breathing in through your nose (Hold 3 secs) them breath out through your mouth (Hold for 3 secs) this is a very important step to attaining the Trance state. (The more you do this, the more your body will adapt to this state and you will feel your body naturally enter this trance)
>4 . After you are done doing trance breathing, you will notice how heavy your body is and how your are in a void of darkness. This is good, the next step is to count 0 to 100 in a very slow and steady pace. Remember, it is not a race. With this you can reach the state of gnosiss very easily. This whole step is very basic, a more advanced technique would be to visualize each number with your mind will counting up instead of just saying them in your head. This also helps with later steps with visualization.
>5. if you did all the steps correctly you should now be in a very blissful state where you do not feel your body and you are only conscious in your mind. At this point you can either stay in the void and enjoy it OR you can visualize yourself in different scenarios.
>6. Visualizing is very fun, I usually almost always end up in a huge forest with great landscape that I explore. This skill takes practice to get to, but once you do get to the point of visualizing there is no limit to what you cant do.
After you do this go to sleep right after, youll fall asleep in a quicker rate since you are already in REM. Doing this every day will induce very lucid dreams the more you do it.
Now to Astral, after you gotten experienced with meditation(done it for a couple weeks) right after you are done, just lay down on your bed and sit there focusing on the darkness behind your eyes. DO NOT FALL ASLEEP. you have to be as conscious as you possibly can. After about 5 mins you should feel vibrations thru your body(These will go away once your body has adapted to the energy's) Also its okay to get scared, your body is not adapted to any of these energy's/feelings you are gonna feel, so that be surprised if you get the heart racing effect, its your body not you. the more you do it, the less fear and more knowing how these energy's feel. So after you feel the vibrations you'll just pop out of your body, its a weird scenario, it happens almost instantly. you'll prob be floating or standing depending on you.