2 Days ago I was dreaming and suddenly I realized I was in a dream, and that very moment I woke up in sleep paralysis and I had huge vibrations, but I didn't know what to do to exit. Can someone give me some advice? I tried imaginary rope thing, but it didn't help.
I go inward and focus towards my heart. External focus never worked for me either, regardless of the stage of sleep I was in.
If you were just in a dream, you can imagine yourself being back in the dream again and you will find yourself there (or in another astral location) but lucid this time.
If the vibes were heavy like you say, you can just get out of bed like you normally do. Or you can roll out so you end up lying on the floor. Don't think about it. Just do it.