^^

Download the program Brain Wave Generator and use that preset for the settings.

Last night when I became lucid I tried this (didnt use the shower etc beforehand), unfortunately I wasn't very lucid though, but I said loudly 'Im going to have an out of body experience!' and pulled my finger off my hand, I then found myself shifted to my bedroom watching myself sleep.

It was not all that vivid, I had to look at the detail on my hand to increase it a bit. This didnt last for long before I woke up. I think doing that only brought me to my room because I had read earlier that thats what it would probably do - Like b2k said I think it really does depend on what consequence your mind attaches to an event such as pulling your finger. Thinking about that being the only way into the astral plain for a while could help.