there is no 'next' in 'I am'

Just be. Do not try to be quiet; do not make 'being quiet' into a task to be performed. Don't be restless about 'being quiet', miserable about 'being happy'. Just be aware that you are and remain aware—don't say: 'yes, I am; what next?' There is no 'next' in 'I am'. It is a timeless state.