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The Power of Quiet Moments
Making time for quiet moments is more than just a trendy self-help tip.
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I was walking along a crowded street when the patch of heaven appeared.
It was during a summer internship in an unfamiliar city, and I was stressed, tired, and lonely. My thoughts ran along a familiar trail of checklists and self-doubts. Honestly, I felt like crying.
That’s when sunshine sliced through the trees ahead of me, flashing just enough to get my attention. I stopped walking. And, more importantly, I stopped thinking and let myself absorb the beauty of the scene. That brief pause was enough for God to work with. I heard in my heart a message from Him: “You know I love you, right?” The healing words flowed through me like warm honey.
Since that day, I’ve learned that the pausing sensation I experienced is something that can be practiced. Some people call it “mindfulness” or “meditation.” In the scriptures and in Church we often learn about being still (see Psalm 46:10) or pondering (see 3 Nephi 17:3). I’ve come to use the term “quiet moments” to describe this pause, which creates space for us to recognize impressions, accept reality, and connect to the present instead of focusing on past regrets or future anxieties—often inviting the Spirit as a result.
Could practicing quiet moments bless your life?
Quiet Moments in Scripture
Scriptures suggest that making time for quiet moments is more than just a trendy self-help tip. Each book of scripture describes examples of quiet moments that led to changed lives and sometimes a change in the course of history.
Joseph Smith wrote about quiet moments that led to the First Vision. After reading James 1:5, he “reflected on it again and again” and “at length” decided to pray (Joseph Smith—History 1:12–13).
It was while Enos was in nature that the teachings of his childhood “sunk deep into [his] heart” (Enos 1:3). His prayers were not quick or hurried. Instead, he prayed and kept his heart open “all the day long” (Enos 1:4).
Jonah’s description of his time inside the fish is a reminder that moments of reflection are not always connected to happy times but rather are an awareness of the moment for what it is. “Out of the belly of hell cried I,” he said. “The weeds were wrapped about my head. I went down to the bottoms of the mountains” (Jonah 2:2, 5–6). After three days in these circumstances, Jonah was finally ready to access God’s mercy.
Jesus also seemed to cherish quiet moments. The scriptures describe Him “rising up a great while before day,” saying that He “went out, and departed into a solitary place” (Mark 1:35). Similarly, after learning about the death of His cousin John, Jesus sailed to “a desert place apart” (Matthew 14:13). Later that day, He “went up into a mountain apart to pray: and when the evening was come, he was there alone” (Matthew 14:23).
Quiet Moments and Our Bodies
The more we learn about our bodies, the more we understand why quiet moments are a powerful tool.
“God has designed the amazing human body,” said Cameron Hatch with Latter-day Saint Charities, who spent years teaching refugees and others about the benefits of mindfulness. He pointed out that just breathing deeply can have an immediate positive effect. As we breathe in and out, the movement of our lungs and diaphragm helps our body stop secreting stress hormones.
And studies suggest that when we regularly invite quiet moments over time, our brains may actually change. In one study, participants practiced a mindfulness exercise regularly for eight weeks. Doctors found that the areas of the brain associated with fear and stress seemed to shrink in those participants—perhaps meaning that they were less used.1 Another study found that after regular mindfulness, the part of the brain associated with decision-making seemed to grow thicker.2
Besides helping us feel better overall, why does this matter spiritually? It seems that quiet moments may help us use our agency more wisely by creating a space between what is happening, how we feel, and how we choose to react, Brother Hatch said. “The greater our awareness, the greater our ability to make choices instead of just doing what the natural man is programmed to do,” he said. For him, Mosiah 3:19 has taken on a new meaning. “I think the invitation to become like a child is about letting our ‘spiritual self’ choose how we are going to respond when something happens and we feel a certain way.”
Quiet Moments in Our Routine
Quiet moments and pondering don’t need to be separate from the habits we are already encouraged to practice as members of the Church. Here are a few ideas for weaving quiet moments into your private worship and daily routine:
Prayer. Try setting aside quiet time before and after the structured part of your prayer for thoughts and feelings to come and go. Notice what comes into your mind and heart. Is there anything the Spirit is trying to communicate? “Listening is an essential part of prayer,” President Russell M. Nelson taught. “Answers from the Lord come ever so quietly.”3
Exercise. Some of the most influential promptings of my life came while lap swimming. The rhythmic movement of exercise can make it easier to notice thoughts and feelings without holding on to them too tightly. Many people find it healing to go outside and connect with the sights, smells, and sounds of nature.
Chores. I once heard a woman describe how she used the chore of washing dishes to invite meaningful quiet moments. She would breathe deeply, feel the warm water on her hands, notice light glinting off soap bubbles, and let thoughts and feelings come and go.
Eating and cooking. For some people, preparing and eating a meal can invite a quiet moment. Take time to admire the color and texture of your food, the smell and taste. Even Cookie Monster nowadays encourages kids to look at the cookie, smell the cookie—and only then eat the cookie!
Worship services. The silence during the administration of the sacrament and the reverence of the temple can be opportunities to relax your mind and body and ask for God’s help to heal. In the booklet Preparing to Enter the Holy Temple, we read: “What a privilege it is to sit quietly without conversation. … It is a refreshment to the soul.”4
Give It a Try
I used to be baffled by the seeming contradiction of two scriptures. Doctrine and Covenants 101:16 tells us to “be still,” and yet Doctrine and Covenants 58:27 says we “should be anxiously engaged” in work. Now I realize these verses go hand in hand. As we practice quiet moments and invite stillness and inspiration, we create space where we can recognize truths about ourselves and others—including our Heavenly Father and the Savior. I believe They are constantly sending us messages of encouragement and direction, and quiet moments can help us receive that communication. It is our relationship with Them that gives meaning to our actions and enables us to complete our life’s work.
So, please, give quiet moments a try! Breathe deeply, notice what is real, and let your thoughts and feelings come and go. Try to make room in your heart and mind for the Spirit. I hope that in these quiet moments, you know that you are loved.