So this morning I woke up at about 6 am from trying to go lucid at 11 but it didnt work. I looked up a technique on this forum . I counted down from 100 a couple of times while rubbing my index and thumb together. I also listened to a subliminal song that is supposed to make you lucid a while using this dream machine for 8 minutes.

I woke up with sleep paralysis, which i havent had for a while. I get sleep paralysis usually when i fall out of a lucid dream. I had this incredible ringing in my eyes and it felt like my eardrums was going to explode(this has never happened before.) I kept trying to go lucid by imagining myself getting out of my bed/couch. This just made the ringing worse.
At one point i look at my arm and i move it upwards but my real arm doesnt move but this translucent arm that i can only see the shiny outline moves up.

On another episode i get the ringing in my ears to stop and then i hear this womans voice in the room i'm sleeping in. This scared me because there is no one else in the room. So i listen closer to the ringing because i would rather that than a freaky voice.

I thought i woke up from sleep paralysis one time and bumped into my guitar and rolled on the floor while i was still paralyzed but that wasn't real either.
After that i thought i woke up and told my siblings what happened to me but i now know that was a dream because they didnt know til i told them what happened when i was fully awake.

Does anyone know how to go lucid from sleep paralysis? It would be really helpful