Hi Scot,
Unfortunately, you will need to contact your host for database backups if you clicked on the migration button and didn't export your VFB data beforehand (which I recommend).
The migration is only meant to be performed one time, when upgrading from the free to the pro. It's completely voluntary which is why there is a Dismiss button next to the Mirgrate Forms button. The migration is not required as you stated.
I'm sorry the language wasn't clear :( I've since updated it to be more descriptive of what will happen.
By the way, for Pro support, check out my website.