Hi, you might by now have researched the topic of astral projection a bit more. However I found your question while looking for astral projection methods myself. I've never been able to do it, spontaniously or on purpose and have been wanting to try it for ages. I found that nothing seemed to work until I found this course on how to do it. Here's the link http://www.med.wayne.edu/degracialab...ics/do_obe.pdf
This guy describes OOBE's or astral projection in great detail. He also says that both lucid dreams and astral projection is pretty much the same. After reading just the first 20 orso pages of this course I was able to have my first and 3 days later my second astral projection. I am now very keen to learn more and to be able to do OOBE's more often and at will. (So far I've only been able to do it after having had a good sleep first and waking up at 2am and while I'm still very relaxed to do the OOBE method that this guy explains. I was very conscious at the time of actually getting out of my physical body and then walking through walls or flying through the ceiling! Quite exhilarating!)
So, if you want to know more about astral projection I would highly recommend you read this course. It will help you understand what is going on, and will hopefully also help you feel less scared.
Oh and don't feel embarrassed about this. Like I said, I wish I had your ability to do this spontaniously. You're very lucky you can do this. From what I've read about people who have done lots of OOBE's it is the most exciting thing ever!
Hope this helps.