The world moves fast. Too fast. Honestly, most of us feel like we’re sprinting on a treadmill that someone else is controlling, and the speed is set to "permanent burnout." This isn't just a vibe; it's the collective anxiety of the 21st century. Back in 2012, a South Korean monk named Haemin Sunim released a book that shouldn't have been a global phenomenon, but it was. The Things You Can See Only When You Slow Down became a massive bestseller because it offered a permission slip to stop. Just stop.
It’s weirdly simple.
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When Haemin Sunim wrote about mindfulness, he wasn't trying to be a corporate "wellness coach" or a productivity guru. He was just a guy who went to Berkeley, Harvard, and Princeton, felt the crushing weight of academic and social expectations, and decided to become a Zen monk instead. That transition from the Ivy League to a monastery in Korea gave him a very specific lens. He understands the "hustle," but he also knows it’s a trap.
What Haemin Sunim gets right about your busy brain
People often think mindfulness is about clearing your mind. It’s not. Haemin Sunim argues that your mind is like a muddy pond. If you try to clear the mud by stirring the water, you just make it worse. You have to let it sit. Eventually, the mud settles, and the water becomes clear on its own.
This is the core philosophy behind The Things You Can See Only When You Slow Down.
The "things" he’s talking about aren't physical objects. They’re insights. They’re the realizations about your relationships, your career, and your internal dialogue that you miss when you're checking Slack at 11 PM. If you’re always reacting, you’re never reflecting.
I remember talking to a friend who was obsessed with this book during a particularly nasty divorce. She said it wasn't the "deep" philosophy that helped; it was the short, punchy reminders that your thoughts are just thoughts—not necessarily the truth. Haemin Sunim uses these "essays in snippets" format because he knows our attention spans are basically non-existent. You can open a page, read three lines, and actually feel your heart rate drop a few beats.
The trap of the "Perfect" life
One of the most relatable parts of the book deals with how we perceive others. We look at a coworker who seems to have it all together—the promotion, the gym routine, the happy family—and we feel like a failure.
Sunim points out that we only see the "front stage" of people’s lives. We never see the "backstage" where the cables are messy and the actors are sweating. This isn't groundbreaking sociology, sure, but the way he frames it as a spiritual burden is powerful. When you slow down, you realize that everyone is struggling with something. That realization doesn't make your problems go away, but it makes you feel less alone in them.
It's about empathy, both for yourself and for the person cutting you off in traffic.
Dealing with the 2020 controversy
It would be dishonest to talk about Haemin Sunim today without mentioning what happened in 2020. For a long time, he was the "Healing Mentor" of South Korea. Then, he appeared on a reality show called On & Off.
The backlash was swift.
People saw his high-tech lifestyle—a nice house in Seoul with a view of Namsan Tower, expensive gadgets, and a seemingly "un-monk-like" existence. In a culture that expects its monks to be ascetic and detached from material wealth, the contrast was jarring. He was accused of being a "full-fleshed" monk (meaning he enjoyed the pleasures of the world while preaching detachment).
He eventually apologized and stepped back from public life to return to a "meditation center" to practice again.
Does this invalidate The Things You Can See Only When You Slow Down?
That's the big debate. Personally, I think it makes the book more interesting. It highlights the tension between ancient wisdom and the modern world. Even a monk who spent decades studying the "unimportance" of material things got caught up in the allure of a smart home and a nice view. It proves his point: the world is incredibly distracting. If a trained Zen monk can lose his way in the noise of modern success, what hope do the rest of us have?
We have to be even more intentional.
Why the advice holds up anyway
Despite the personal controversies, the psychological framework of the book remains solid. It leans heavily on Cognitive Behavioral Therapy (CBT) principles, even if it's dressed in monk's robes.
- Observation without judgment: Seeing your anger as a passing cloud.
- The Power of No: Realizing that you don't have to be liked by everyone.
- Rest as a virtue: Understanding that being "busy" is often just a defense mechanism against being alone with your thoughts.
When you're reading his work, you're not necessarily looking for a flawless saint. You're looking for a mirror. And Sunim is very good at holding up that mirror.
Practical ways to actually slow down (without moving to a monastery)
You don’t need to shave your head or move to a temple in the mountains. Honestly, most people can’t even take a full weekend off. But there are tiny, "micro-slowdowns" that actually work.
First, stop eating while looking at a screen. Just for one meal. It feels agonizing for the first five minutes. You’ll want to reach for your phone like it’s an oxygen mask. But if you push through, you start to actually taste the food. You notice the texture. You notice the silence. It’s a small win, but it’s a start.
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Second, practice "wait-time" mindfulness. Next time you're in line at the grocery store or waiting for a slow elevator, don't pull out your phone. Just stand there. Notice the weight of your feet on the floor. Look at the people around you. You’ll see that everyone else is buried in their screens, looking frantic. By simply staying present, you’ve already exited the "race."
The "One Sentence" Rule
Haemin Sunim often suggests that when someone makes you angry, you should wait one sentence before responding.
Just one.
In that gap, the "slow down" happens. You see the anger for what it is—a physiological response. By the time you say that one sentence, the raw, destructive edge of the emotion has usually blunted. It’s remarkably effective for maintaining relationships that would otherwise be scorched by a quick, snarky comment.
Why we keep coming back to these teachings
The reason The Things You Can See Only When You Slow Down remains a staple in bookstores is that our environment is getting louder, not quieter.
Algorithms are designed to keep us in a state of constant, low-grade agitation. We are being sold the idea that we are "behind" on everything—our careers, our fitness, our investments. Haemin Sunim’s work serves as a counterbalance. It’s a reminder that the most important parts of your life—your capacity for joy, your ability to love, your inner peace—cannot be "optimized" via an app.
They can only be cultivated in the quiet spaces you carve out for yourself.
Actionable Insights for a Calmer Life
If you want to apply the "Sunim Method" to your current chaos, don't try to change your whole life at once. That's just more "doing." Instead, try these three shifts:
- The "Morning Gap": Do not check your phone for the first 15 minutes after waking up. Let your brain exist in its natural state before the world's demands come flooding in through notifications.
- Forgive Your Past Self: Sunim emphasizes that you acted based on the information and emotional state you had at the time. Carrying guilt for "past you" is like trying to drive a car while looking exclusively in the rearview mirror.
- Find Beauty in the Mundane: Intentionally look for one beautiful thing on your commute. A specific tree, the way light hits a building, or a kind interaction between strangers. It trains your brain to look for peace rather than threats.
The "things you can see" are always there. They aren't hidden. We're just moving too fast to notice them. If you can lower your speed even by 10%, you'll be surprised at how much clearer everything becomes.
Next Steps for Applying Mindfulness
- Audit your digital intake: Unfollow accounts that make you feel "less than" or anxious about your lifestyle.
- Schedule "nothing" time: Literally put a 20-minute block on your calendar labeled "Nothing." Use it to sit, walk, or stare at a wall.
- Practice active listening: In your next conversation, focus entirely on the other person's words instead of planning your response while they're still talking.