How to get into an OBE?

i think i got into sleep paralysis the other night. ive been trying to this for a bit. and cant seem to get it. i feel like very slowly my body gets very very heavy starting from my feet. but then. it got to my hands and my hands began to tingle and vibrate like crazy then i just lost it. im not sure what to do from here? any suggestions? maybe i panicked or thought about it to much im not sure. the other part im most unsure about is the actual leaving the body. ive heard of "rollin over" but i hear this is not the best method and it can also just wake you up. can some one please explain this step by step in real simple words? every thing i have read is some two hour long video with step after step after step and i cant memorize that stuff while just laying in bed.plus i was wondering what you can do in the actual OBE. can you fly around? can i go to my friends house and see my ACTUAL friend lying there? not just some hallucination. could i some how Communicate? sooo yeah. thank you