While looking up those active listening techniques, also be aware that there is some evidence that people in successful relationships don't practice any of them. In other words, active listening techniques may be helpful, but there's also more to it. Use them, but don't expect them to be all you need to do.
Meditation can be helpful in developing the ability to quieten your thoughts. You would still have to work on your interest in what someone else has to say, but at least your own thoughts would be less of a distraction. I think it would be particularly helpful for you, since you mentioned feeling anxious to go back to your mind. Meditation can relieve that anxiety by helping you to learn to just observe your thoughts without reacting to them. (and possibly reach a state where they no longer arise unless you want them to)
It can help if you try to relate their experiences to your own. If your experiences are limited then that can be difficult, but it's a good mental exercise as well; forming connections between seemingly unrelated topics is a useful skill, and a key component of creativity. (though be careful with doing so. If you constantly turn the conversation to your experiences you may appear self-centred)
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