Three Noises That Keep Us from Stillness

“Be still, and know that I am God” (Psalm 46:10).

Stillness sounds simple, yet it is becoming increasingly difficult to practice. We live in a world filled with noise. Beyond the sounds we hear, there are words and images that constantly occupy our attention, and thoughts that keep moving within us. We can identify three kinds of noise that make stillness difficult.

1. External noise

These are the sounds and voices we hear: parties, television, programs, music, conversations, and the constant activity around us. Our lifestyles and surroundings often leave us with very little time for quiet. Even when we are alone, we may instinctively turn on the television or play music rather than remain in silence.

2. Visible noise

These are the words and images we read and see throughout the day. News, social media, messages, videos, and endless online content fill our attention, sometimes even late into the night. Psychologist Gloria Mark's research on digital media and interruptions highlights how frequent shifts in attention can fragment our ability to concentrate. We may consume enormous amounts of information without giving ourselves time to reflect on what truly matters.

3. Internal noise

This is the continuous stream of thoughts running through our minds: worries about tomorrow, regrets about yesterday, unfinished conversations, fears, expectations, and imagined scenarios. Among the three, this may be the most difficult noise to quiet. External noise can be switched off, and visible noise can be put aside. But our thoughts have no volume button. Even in complete silence, our minds can remain restless.

These noises can gradually distance us from ourselves. They leave little room to recognize what we truly desire, what gives meaning to our lives, and what God might be inviting us to embrace.

Psychologist Stephen Kaplan's research on attention restoration suggests that our mental resources need opportunities to recover from the constant demands of everyday life. Research on mindfulness also suggests that present-moment awareness can help us relate differently to repetitive and anxious thinking.

Perhaps we can begin with small, intentional choices. Reduce one source of external noise. Set aside some time each day without screens, news, or unnecessary information. More importantly, make room for contemplation. Rather than fighting every thought, gently acknowledge it and return to the present moment.

Stillness is not merely the absence of noise; it is the presence of attentiveness. When we create space within ourselves, we become more receptive to our deepest longings, the needs of others, and the quiet presence of God.

Perhaps the invitation is not to hear more, but to become quiet enough to listen.

Notes

Blanke, E. S., Schmidt, M. J., Riediger, M., & Brose, A. (2020). Thinking mindfully: How mindfulness relates to rumination and reflection in daily life. Emotion, 20(8), 1369–1381. https://doi.org/10.1037/emo0000659

Kaplan, S. (2001). Meditation, restoration, and the management of mental fatigue. Environment and Behavior, 33(4), 480–506. https://doi.org/10.1177/00139160121973106

Mark, G. (2023). Attention span: A groundbreaking way to restore balance, happiness and productivity. Hanover Square Press.