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Don't try to execute any moves until the vibrations hit you.  If you are new at this, vibrations will hit you like an oncoming train; you can't mistake them for anything else!  When that happens, relax totally.  You might be so freaked out by the vibrations, you won't be able to relax, so you might botch your first few attempts.  Just keep working it . . . staying aware during that break between sleep and waking, and someday you'll get it!

I have not encountered any scientifcally proven documentation on the reality of OBE. Now if you are good at OBE and can go and wander in the physical world while in OBE, then you can check if what you see (people, car, numbers, letters,...) while in OBE will be there when you wake up and check in the physical world. For example put a phone book somewhere in your room, away from you, but open it at a page without looking or seeing it at all. Then go do your OBE. WHile in OBE try to read the first telephone number on the book if you can and when you wake up check if that number corresponds to what you saw in OBE. Good luck and tell us your results.

when you go through the vibrations and they engulf you completely then your astral self separate from you physical one. Basically at that stage of the vibrations if you move, you actually move your astral body and not your physical one. So I guess that both experiences you described were OBE. I had one where after the vibrations I felt like a balloon going up .. so that's similar to yours. Good progress!

Sleep paralysis is a normal state of your body while you sleep and dream. What happens is that while you dream your body does not move at all, so that even (in a normal dream) when you dream that you move your body parts, you actually do not move any part of your body. That is lucky, because if  you were dreaming that you are chocking/killing your partner (for example) you don't want this to really happen.

Transe is when you focus your attention on something. Light transe can be when you focuse your attention on something and do not pay attention to the rest of the world around you. Deeper transe is when you are absorbed in focusing on one particular thing, eyes close, not moving, and so much that you do not pay attention to anything around you and to your body itself. You might feel like paralysis but you can actually move your body any time you want - it is just a feeling not an actual state of your mind.

Now when you sleep and dream and are in sleep paralysis, if you (say) become lucid and decide to wake up, then the dream (its pictures, story, sound) will dissapear, you will find yourself in a dark place with no sound, no sensation of your body, just your mind - that's all. And from there you can look for the sensation of your body and eventually wake up. This dark place is different than a normal dream state, it is a lucid dream with no dream, or a very deep transe with no sensation (and also sometimes no possibility to reach) of your body. I would say that this "dark" place is the same whether you come from awake into a deep transe, or whether you became lucid in a dream and the dream dissapear. There you have (temporarily) reached a paralysis. So that is the only common point I see between the two states you mentioned: transe and sleep. But this common state does not belong to transe or sleep in itself, but it can be reached from both of them.