We live in a world that moves too fast—scrolling, multitasking, and chasing deadlines. The Things You Can See Only When You Slow Down: How to Be Calm in a Busy World by Haemin Sunim offers a gentle reminder that slowing down is not laziness, but a way to truly live, connect, and find meaning.
If you slow down enough to notice, you’ll discover that peace, love, and happiness are already present in your daily life—they don’t need to be chased, only embraced.
Try This Today
Close your eyes for two minutes and simply breathe. As thoughts come up, don’t fight them—just notice them, as if clouds are passing across the sky. Then, open your eyes and smile at the first thing you see. This small practice, inspired by Sunim’s teachings, can reset your entire day.
Table of Contents
Introduction
The Things You Can See Only When You Slow Down: How to Be Calm in a Busy World was written by Haemin Sunim, a Korean Zen Buddhist teacher and one of the most influential spiritual voices of our time. First published in Korea in 2012, the book became an international bestseller after being translated into English by Deborah Smith in 2017.
The Things You Can See Only When You Slow Down belongs to the self-help, spirituality, and mindfulness genre. It blends Zen Buddhist philosophy with everyday psychology, offering wisdom on relationships, work, love, and inner peace.
Haemin Sunim, educated at UC Berkeley and Harvard, and ordained in the Jogye Order of Korean Buddhism, brings authority and clarity to the subject of slowing down in modern life. His social media presence (with millions of followers) makes his wisdom relatable and digestible, especially for young professionals overwhelmed by hustle culture.
The Things You Can See Only When You Slow Down’s core message is that when we slow down and become mindful, we can see life as it really is—filled with joy, connection, and meaning. According to Sunim: “When we view our lives with calm awareness, we realize we already have enough.”
Background
The rise of books like this reflects a larger cultural trend: burnout. According to a 2022 Gallup survey, 76% of employees report feeling burned out at least sometimes, and 28% say they feel it very often (Gallup, 2022). Globally, anxiety and stress-related illnesses are on the rise, with the World Health Organization (WHO) reporting a 25% increase in anxiety and depression worldwide after the pandemic (WHO, 2022).
In this context, Haemin Sunim’s The Things You Can See Only When You Slow Down is not just another self-help title—it’s a guide for survival in an attention-fragmented age.
Unlike productivity-focused books such as Atomic Habits or Deep Work, Sunim’s emphasis is not on doing more, but on being more. His Buddhist background makes the wisdom both timeless and practical: “Do not try to control the uncontrollable. Instead, let go, breathe, and the answers will often come by themselves.”
Evidence Snapshot
Sunim’s ideas align with modern psychology and neuroscience:
- Mindfulness-Based Stress Reduction (MBSR) programs, pioneered by Jon Kabat-Zinn, have been scientifically shown to reduce stress and improve well-being (JAMA Internal Medicine, 2014).
- A Harvard study found that people spend 47% of their waking hours “mind-wandering”—and that this wandering is linked to unhappiness (Killingsworth & Gilbert, Science, 2010). Slowing down with mindfulness brings attention back to the present, directly increasing happiness levels.
- A 2017 study in Frontiers in Psychology confirmed that mindfulness practices enhance emotional regulation and lower anxiety levels, echoing Sunim’s claim that slowing down helps us “see clearly without being swept away by emotions.”
Best for:
- Readers feeling overwhelmed by modern life.
- Those curious about mindfulness and spirituality but intimidated by “heavy” Buddhist texts.
- Young professionals seeking calm without abandoning ambition.
- Anyone who needs short, poetic wisdom that can be read in small moments.
Not for:
- Readers expecting detailed step-by-step “how-to” productivity systems.
- Those who prefer purely scientific, non-spiritual language.
- People looking for business-oriented hacks or time-management frameworks.
Summary
Overview & Structure
Haemin Sunim’s The Things You Can See Only When You Slow Down is organized into eight short chapters, each centered on a theme you can return to like a friend:
- Rest
- Mindfulness
- Passion
- Relationships
- Love
- Life
- The Future
- Spirituality
Each chapter unfolds as a gentle reflection—often a personal story, followed by bite-size passages of compassionate guidance. It’s poetic, accessible, and perfect for dipping in when you need a mindful pause.
Chapter 1 – Rest
Haemin Sunim begins with a tender question: “Why am I so busy?” He answers it with wisdom: “When everything around me is moving so fast, I stop and ask, ‘Is it the world that’s busy, or is it my mind?’”
This chapter beautifully conveys that rest isn’t just sleep—it’s a state of consciousness. One quote stands out:
“We know the world only through the window of our mind. When our mind is noisy, the world is as well. And when our mind is peaceful, the world is, too.”
He reminds us that stress, envy, irritability—they are clouds over the open sky of awareness, not its essence.
“Awareness is inherently pure, like the open sky. Stress, irritation, and anger can temporarily cloud the sky, but they can never pollute it.”
In essence: rest begins in the mind, and when the mind rests, the rushing world stills.
Chapter 2 – Mindfulness
Here, mindfulness is reframed as pure attention without judgment, not just a buzzy phrase but the “expression of love”—echoing J. Krishnamurti’s wisdom. (Sloww) Haemin writes:
“If I had to summarize the entirety of most people’s lives in a few words, it would be endless resistance to what is.”
“If I had to summarize the entirety of an enlightened person’s life… complete acceptance of what is.”
He urges us to stop resisting reality and instead meet it with open awareness.
Chapter 3 – Passion
In this section, Haemin softens the concept of passion. It’s not about chasing your ambitions blindly but recognizing when drive becomes ego’s disguise. He asks readers:
“Are you trying to get close to someone? Is it because you want something from them?”
“If you are genuinely kind, without an agenda, then others will more readily open up to you.”
Another favorite:
“Life isn’t a hundred‑meter race against your friends, but a lifelong marathon against yourself.”
The takeaway is simple: true passion honors connection over competition.
Chapter 4 – Relationships
Haemin offers down-to-earth, powerful advice. For instance, when someone lashes out:
“When someone swears at you, stay calm and collected for thirty seconds… If he is too much, and you don’t have time, just whisper, ‘Bless you,’ and move on.” (Tolstoy Therapy)
This chapter underscores compassion as a relational balm—seeing others as suffering souls rather than adversaries.
Chapter 5 – Love
Love in Haemin’s worldview is unconditional and nurturing. A standout metaphor:
“We should love people like the sun loves the earth. The sun loves the earth without choosing to. It nourishes… expecting nothing in return.”
He cautions against controlling or rescuing in the guise of love—it diminishes others’ autonomy.
Chapter 6 – Life
Life, Haemin reminds us, isn’t always the glossy version we see—like pizza in an ad:
“Life is like a slice of pizza. It looks delicious in an advertisement, but when we actually have it, it is not as good as we imagined.”
But he encourages embracing choice over regret:
“Always go with your first choice if you can afford it. It is better than a life filled with regrets.”
The message? Expect less illusion, accept more reality, and forgive your imperfect choices.
Chapter 7 – The Future
While summaries online didn’t isolate this chapter heavily, it’s safe to say Haemin continues his theme—don’t get lost in worrying about outcomes. In essence, “Stop shouting, ‘What if?’ and just take a leap of faith.” (Goodreads)
Chapter 8 – Spirituality
The closing chapter likely threads together the wisdom of rest, mindfulness, and compassion into daily ritual. He reminds us:
“Don’t struggle to heal your wounds. Just pour time into your heart and wait. When your wounds are ready, they will heal on their own.”
Spirituality, here, is less about doctrine and more about tender patience with yourself, always.
Key Themes Highlight Box
Highlights of the Full-Book Teachings (so you’re covered, even without the book):
- Rest isn’t optional—it’s the foundation. Our minds drive our experience.
- Mindfulness = acceptance. Stop resisting what is.
- Passion without ego. Be driven by connection, not competition.
- Relationships thrive on compassion. When we stay calm and forgiving, others soften.
- Love like the sun. Give without strings.
- Life isn’t perfect, but regrets hurt more. Choose boldly.
- Future worries stall progress. Trust and leap.
- Healing comes with time. Be patient, be kind to yourself.
Critical Analysis
Evaluation of Content
Haemin Sunim’s The Things You Can See Only When You Slow Down succeeds at what it promises: it doesn’t overwhelm with heavy theory or complicated frameworks. Instead, it offers bite-sized wisdom paired with simple illustrations. Each chapter is a reflection rather than a lecture, making it easy to digest and apply.
The author supports his ideas with personal anecdotes and Buddhist philosophy, though less with empirical data. Still, as I noted in Installment 1, research in mindfulness, stress reduction, and psychology strongly backs his insights. For example, his call to “be present” aligns with Harvard research on mind-wandering (Killingsworth & Gilbert, 2010), which found that people are happier when they focus on the present moment.
The Things You Can See Only When You Slow Down contributes meaningfully to its field by making Eastern wisdom globally accessible in a modern, practical format.
Style and Accessibility
The writing style is gentle, poetic, and uncluttered. Sentences are short, almost meditative, making them easy to remember. Some passages feel like calligraphy turned into words—minimalist but resonant. This accessibility is one reason the book has reached millions of readers worldwide.
However, this simplicity can also be a weakness. Some readers may find the advice repetitive or overly generalized compared to books like The Power of Now (Eckhart Tolle) or The Miracle of Mindfulness (Thich Nhat Hanh).
Themes and Relevance
The themes—rest, mindfulness, compassion, unconditional love, patience, letting go—are timeless. But they feel particularly relevant in the age of burnout and digital distraction. In a world where the global wellness industry is now worth \$5.6 trillion (Global Wellness Institute, 2023), Sunim’s call to slow down strikes both a personal and cultural chord.
Author’s Authority
Haemin Sunim’s authority comes from both scholarship and lived experience. Educated in the U.S. (Berkeley, Harvard) and ordained as a Zen monk in Korea, he straddles East and West effortlessly. His digital following (millions on social media) shows he can translate spiritual wisdom into 21st-century language—a rare skill.
Strengths and Weaknesses
Strengths
- Universal Accessibility: Clear, poetic, and widely relatable.
- Practicality: Short reflections make it usable in daily life.
- Spiritual yet Secular-Friendly: You don’t need to be Buddhist to find value.
- Emotional Impact: Encourages self-compassion in a world obsessed with performance.
Weaknesses
- Repetition: Some lessons feel similar across chapters.
- Light on Evidence: Lacks direct engagement with modern psychology or neuroscience studies (though indirectly supported).
- Too General for Some: Readers seeking detailed “systems” for productivity may find it too abstract.
Reception and Influence
- The Things You Can See Only When You Slow Down has sold over 4 million copies worldwide and has been translated into more than 30 languages.
- Critics in outlets like The Guardian praised it for its “simplicity and warmth”, while others noted it risked being “too light” compared to deeper spiritual texts.
- On Goodreads, it holds an average rating of 4.2/5, with readers often citing how they return to it repeatedly in moments of stress.
Its influence is cultural as well: Haemin Sunim became a global ambassador of Korean Buddhism, bridging ancient wisdom with the digital world.
Quotations
Here are some powerful, quotable lines from The Things You Can See Only When You Slow Down:
- “When everything around me is moving so fast, I stop and ask, ‘Is it the world that’s busy, or is it my mind?’”
- “We know the world only through the window of our mind. When our mind is noisy, the world is as well.”
- “Don’t struggle to heal your wounds. Just pour time into your heart and wait.”
- “Life isn’t a hundred-meter race against your friends, but a lifelong marathon against yourself.”
- “We should love people like the sun loves the earth.”
Comparison with Similar Works
- The Power of Now (Eckhart Tolle): Both encourage present-moment awareness. Tolle is more metaphysical, while Sunim is more poetic and approachable.
- The Miracle of Mindfulness (Thich Nhat Hanh): Both emphasize mindfulness in daily life. Nhat Hanh provides more structured practices; Sunim leans on gentle reminders.
- Atomic Habits (James Clear): Where Clear focuses on behavior change, Sunim focuses on inner peace—complementary rather than competing.
Conclusion
Haemin Sunim’s The Things You Can See Only When You Slow Down is a balm for the restless soul. Its greatest strength is accessibility: anyone, anywhere, can pick up a page and feel lighter, calmer, more compassionate.
It isn’t a book of systems or strategies—it’s a book of presence. The weaknesses (repetition, light abstraction) are minor compared to the deep comfort it offers.
Recommended for: Anyone feeling overwhelmed by modern life, students balancing stress, professionals on the edge of burnout, or simply a human being wanting to feel more alive.
Not ideal for those seeking dense philosophy or evidence-heavy psychology, but perfect for those needing a warm friend in book form.
