Quiet your mind. Clear your thoughts. In your mind think ...
"I'm going to count down from 3 to 1, visualizing each number on a white orb suspended in the air above my head. When I reach the third and final "1" my body will be deeply relaxed. I will have no awareness of physical sensations. I will not perceive any physical discomfort. My consciousness will be focused on my astral body."
Now visualize a white orb suspended in the air above your head. Mentally focus on the orb I visualize a number "3" on the face of the orb. The numbers can be any color. They may vary with each experience. Visualize the 3 - three times: three number "3's" on the orb. Your body is completely relaxed. You are losing awareness of your physical body. (3 references 3D or the physical mind)
Repeat the visualization with three number "2's." You are into greater relaxation. Now visualize the "1's." You are losing awareness of physical sensations. Your consciousness will be in your astral body.
Repeat this using the number "1's" three times. Your consciousness is now in my astral body. This could involve training of several sessions. You may also find audio tapes that take you down into these altered states as well. You getting better and faster as you go along each time. There is no set agenda for how often you practice astral projection or any other out-of-body technique. It soon becomes fun. It is like a deep meditation. The key is to remain conscious while my body is asleep. Different thoughts may pull you from your focus as the mind loves to chatter. Just push these thoughts away.