Albert Einstein

That’s the minimum required for a mini-mediation.

Just focus on your sense. You don’t need to close your eyes. You don’t even need to be sitting down.

You can use interruptions as hooks to make you more mindful.

Every time your phone rings, take a mindful breath. Every time you hear the ping of a text message, pause to be mindful of your surroundings rather than immediately reacting by checking the message. 

• We can try and validate the anger felt by an individual by making them know that their anger is maybe justified while putting firm but respectful boundaries on their aggression.
• We then need to be clear about what type of aggression we are willing to tolerate, setting boundaries on the unacceptable.
• We may have to put our foot down and be ready to leave the conversation or escalate the issue, without falling into the trap of guilt and emotion.
• If possible, we need to restart the conversation when things have cooled down, and diffuse the issue in a calm way.

Unchecked self-talk can easily turn into self-delusion. The stories we create almost always make you look like the good guy and cannot be termed as objective.

• The way to get out of this speculative self-delusion is to avoid any speculation about other people's anger, at least initially.
• Make sure to note down the facts of the situation. This can make the story less according to your gut instinct, and more towards the objective reality.

Try to avoid getting into a fight-or-flight response, which inevitably leads to becoming defensive. 

• Be direct and assertive when you express yourself. 
• Stay focused on how you respond. 
• Know when the discussion or argument has accelerated to the point of no return. If it gets to this point, stop the interaction, and leave the conversation.

Let them fully state their point of view about the issue/conflict/problem without interruption. What do they feel people misunderstand about them? What do they want or expect from others? 

The idea is to remain as neutral as possible. Just listening may be enough to allow someone to feel like they have the opportunity to say what’s on their mind.