I don't know of any techniques, or anything at all about the techniques you mentioned. I always lucid dream naturally, and have only had one OBE that I remember, and that was unwanted. I can't imagine how you could train yourself to do this type of stuff, but I guess some people have, so maybe someone else could help.

On second thought, maybe the idea is that the more you think about it, the more difficult it makes it. Maybe the idea is to forget about lucid dreaming, astral projection, etc. and just go to sleep normally and allow it to happen.