In our fast-paced world, life often feels like an endless race. Work, digital notifications, and societal pressures push us to keep moving, leaving little time to savor the present. The Things You Can See Only When You Slow Down by Haemin Sunim, a Korean Buddhist monk and spiritual teacher, offers a gentle reminder to pause and be fully present.
Translated into over 30 languages since its 2012 release, this book provides profound reflections on mindfulness, compassion, relationships, and the joy of simplicity. Through this article, we’ll delve into its core teachings and how they can transform daily life, closing with a way to share this wisdom through meaningful gestures.
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Embracing Mindfulness: Finding Beauty in the Moment
Mindfulness lies at the heart of Sunim’s philosophy. In the chapter “Rest,” he writes, “The world moves fast, but that doesn’t mean you have to.” He invites us to pause and notice the small details we often overlook: the rustle of leaves in the breeze, the warmth of a morning coffee, or a stranger’s fleeting smile.
Mindfulness, Sunim explains, isn’t about lengthy meditation sessions it’s about being fully present in everyday tasks, whether washing dishes or chatting with a friend.
Sunim suggests starting with simple practices, like focusing on your breath for a few seconds or eating a meal without distractions. By slowing down, we train ourselves to see the world with fresh eyes, finding peace amid life’s chaos. Mindfulness teaches us that happiness isn’t always in the future it’s often nestled in the moments we’re living right now.
Self Compassion: Healing from Within
In the chapter “Passion,” Sunim encourages us to be kind to ourselves. He writes, “When you are at peace, everything becomes peaceful.” Many of us fall into the trap of self-criticism, feeling inadequate or overwhelmed by unrealistic expectations.
| Sunim reminds us that we deserve the same compassion we offer others. |
He urges us to embrace our imperfections as part of being human. For instance, when we make a mistake, we can say, “It’s okay, I’m learning,” instead of punishing ourselves. Sunim also recommends carving out time for self-care, whether through journaling about things we value or sitting quietly to enjoy a moment of stillness.
By slowing down to nurture ourselves, we cultivate an inner peace that radiates outward, shaping how we engage with the world.
Deepening Relationships Through Empathy
Relationships are a cornerstone of the book, particularly in the chapter “Relationships.” Sunim writes, “Sometimes what we give isn’t reciprocated, but that’s no reason to stop giving.” He believes strong relationships are built on empathy the ability to listen and understand without judgment or haste.
Sunim advocates for “active listening,” giving full attention to someone without planning our response. He also encourages us to notice the unspoken needs of those close to us. A friend may not say they’re struggling, but we might sense it in their tone. By slowing down, we become attuned to these subtle cues, allowing us to show up in ways that truly matter.
| Empathy, Sunim suggests, is a gift that strengthens bonds, even when words fall short. |
Happiness in Simplicity
In the chapter “Life,” Sunim explores happiness through the lens of simplicity. He writes, “When you stop comparing yourself to others, you will find peace.” Happiness, he argues, doesn’t depend on wealth, status, or accolades. Instead, it lies in the small, mindful moments we cherish: laughter with family, the glow of a sunset, or the comfort of a warm drink.
Sunim encourages us to savor simple activities without rushing. He suggests taking a phone-free walk in nature to feel the air and hear the birds or writing a handwritten letter to reconnect with someone. These moments, free of distraction, become their own reward. By slowing down, we discover that happiness isn’t something to chase it’s already here, waiting for us to notice.
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Overcoming Barriers to Slowing Down
While Sunim’s teachings are compelling, applying them in today’s world can feel challenging. The pressure to stay productive often makes rest feel like a guilty indulgence. In the chapter “Future,” Sunim acknowledges this struggle and offers practical solutions. He suggests setting boundaries, like turning off phone notifications for a few hours or carving out “quiet time” each day.
Sunim also reminds us that slowing down doesn’t mean stopping entirely. It’s about prioritizing what matters and letting go of what doesn’t. He writes, “You don’t need to finish everything to feel enough.” This perspective frames slowing down as a gentle process not a drastic overhaul, but a series of small choices that lead us toward peace.
Practical Ways to Live Sunim’s Teachings
To weave Sunim’s wisdom into daily life, consider these simple steps:
- Practice Mindfulness: Begin each day by focusing on your breath for a minute or enjoying breakfast without distractions, fully present in the moment.
- Nurture Yourself: Write down one thing you appreciate about yourself daily or spend time on a calming activity, like reading or listening to music.
- Listen with Care: During conversations, focus entirely on the speaker’s words without planning your response, fostering deeper connections.
- Embrace Simplicity: Set aside time for purposeless activities, like strolling or journaling, simply to enjoy the experience.
- Create Quiet Spaces: Turn off your phone during meals or before bed, allowing room for reflection and calm.
These small practices can shift how we experience the world, making us more present and connected to ourselves and others.
Sharing Wisdom Through Meaningful Gestures
Sunim’s teachings not only transform how we live but also inspire us to share this sensitivity with others. One way to do so is through thoughtful gestures that reflect mindfulness and empathy. Offering something chosen with care such as a bouquet of flowers symbolizing life’s fleeting beauty, chocolates that bring warmth, or a small gift that shows attentiveness can convey love and presence. These simple acts embody the essence of slow living: true value lies in intention, not extravagance.
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