Pratyahara

Sri Sadgurubhyoh Namah

VBT 136 :

Indriyadvaarakam sarvam sukhaduhkhaadisangamam,

iteendriyaani samtyajya svasthah svaatmani vartate

Translation :

All the doors of perceptions produce pain and pleasure through contact. Leave the senses aside, and situate in yourself, and stay within your Self.

How to do :

All the doors of perception (including mind) produce pain and pleasure and hurt and suffering and joy. To be in the Self, we have to take a break from the contact with these sense perceptions. As the physical body generates sensory perceptions constantly, it is advisable to withdraw your mind from enjoying the sensory perceptions. What this means is , neither be attached to pleasure, nor be repulsed with pain. Have an equal eye towards pain and pleasure. Reduce the mental vagaries, and do not be attached to joy and repulse hurt. You can either embrace both the feelings or be neutral to both the feelings. This neutrality allows your mind to stay near the center, the Self.