Try this at home.
Sit in a chair reading a book. Other than your eyes moving across the page, and your fingers flipping the pages, sit perfectly still.
In addition to consuming the words, notice your breathing. Also, notice any discomfort in your body – the slight pressure on your crossed ankles, soreness in your hip, an itch on your forehead.
Just notice your body sensations.
But whatever you do, do not attend to them. Do not uncross your ankles. Do not shift your body in the chair. Do not scratch your itch.
Continue to read, concentrating on the book.
Continue to notice the itch, the sore ankles or hips. Notice if it's difficult or easy to not attend to the itch or the soreness.
Notice if it's not really as agonizing as you thought it would be. Notice when it goes away on its own.
As you continue to read, notice your joy when the itch goes away on its own, when the sore hip or ankles are no longer uncomfortable.
Now apply this patient, non-reactive approach to conversations and interactions with your colleagues and clients and customers and family members and social media trolls and people with whom you disagree.
Notice how it changes your entire world view. Notice that you have a choice of how to – or whether to – respond to anyone or anything.
Every single time.