Burnout is defined by the ICD-11 as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:

• feelings of energy depletion or exhaustion;
• increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and
• reduced professional efficacy.”

With this definition comes the caveat that burn-out is a phenomenon specifically related to one’s occupation and does not apply to other aspects of life.

Other mental health factors that influence employee productivity are anxiety and depression. The WHO estimate 264 million people life with depression globally, with many of these individuals also experiencing anxiety. A study led by WHO found that the global economy loses nearly US$ 1 trillion each year due to lost productivity as a result of these mental health conditions.

A different WHO-led study estimated that for every US$ 1 that was dedicated to the treatment of common mental health disorders, US$ 4 was returned in the form of improved health and increased productivity.

In 1979, Emeritus Professor of Medicine at the University of Massachusetts Medical Centre, Jon Kabat-Zinn introduced the west to The Mindfulness-Based Stress Reduction programme.

In a study published in Creating Healthy Work Environments  in 2019, the authors found that integration of Mindfulness-Based Stress Reduction (MBSR) techniques in the workplace led to lower cases of worker burnout. The researchers also found that MBSR led to lower depression, anxiety and distress amongst employees.

Hilton and colleagues published a summary of recent Mindfullness-based research in Work in 2019, while this article published by Forbes (and this article here) indicate that large companies like Google, Intel, Aetna and General Mills have all incorporated mindfulness training as employee wellness offerings.

While a person’s mind tends to wander about half of his or her waking hours, mindfulness training helps to bring focus back to the task at hand. Mindfulness has been shown to improve stability, control and efficiency. Employees tend to be less scattered and complete tasks more thoroughly and quicker.

Practicing mindfullness has a positive impact on a variety of areas. It improves attention, cognition, emotions, behaviour and physiology. It reduces stress enabling employees to feel calm and focussed on the task at hand. It also has physical benefits such as lower blood pressure and stress-induced health concerns. This means lower cost of health benefits and less employee absenteeism due to poor health caused by stress.

Individuals who practice mindfulness show greater empathy, emotional resilience and compassion which leads to better interpersonal behaviour and workgroup relationships.

Mindfulness is the practice of being fully present without judgement. Often referred to as ‘in the now’ or ‘in the moment’, it is the practice of fully engaging with an activity or situation that is occurring at that particular moment, without judging anything that comes up. Besides paying attention to the activity, practitioners of mindfulness are also aware of themselves in that situation, of their physical and emotional responses in that space, again in a non-judgemental way.

There are many was to cultivate mindfulness, with meditation being one of the most powerful tools to do so. With practice one can enter a deeply meditative state where the focus is completely directed at the quiet space with, linked to the breath and the sensations in the body.

Other practices like yoga and mindful eating or walking can also assist in cultivating mindfulness. Mindfulness practice is exactly that – a practice. Some days it might come easier than others. The key to releasing the benefits is to engage in it consistently.

As per the summary published by Hilton and her colleagues, there are a number of different mindfulness practices aimed at improving employee wellness, and through that efficiency and productivity. With the growing popularity and the pool of research on the benefits of mindfulness in the workplace more and more employers are introducing these programs.

Specialised employee wellness and mindfulness programs provide employees with the skills to perform better under stress and to be more productive while at work. These skills can be, and often are, transferred into the employees’ lives outside work, leading to overall improvements of health, psychological wellness and general contentment. Employees who find contentment in and outside of their workplace tend to be more motivated and stay with their employer for longer.

Mindfulness programs in the workplace not only hold benefits for the employees, but also for the employer in the form of lower absenteeism rates and more productive employees. This, in the long run, lead to lower costs per employee, and higher income due to a more efficient workforce.

Take a look at our employee wellness and mindfulness offer here.

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The day they arrived I ripped the package open and instantly feel in love. I felt super spiritual and aware, because my rosewood mala even came from Nepal – never mind that it was dyed and stained most of my arm red when I did yoga on a humid day!

That was almost 5 years ago. Since then I have learned a lot about yoga and spirituality, about what spirituality is and what it looks like. Now my mala is no longer something pretty that I wear to look like a yogi. It is a powerful tool that I use for meditation practice to create mindfulness, focus and enhance my self-awareness.

Why are there 108 beads?

Malas represent the path of the sun and the moon across the sky, called the ecliptic. The ecliptic is divided into 27 equal parts called nakshatras and each of these are divided into 4 sectors, called paadas. Together this makes up the 108 steps that the sun and the moon take through the sky.

 Each one of these steps represents a specific blessing force and as you move each bead through your fingers you align yourself with these forces.

 In Buddhism it represents the 12 astrological houses multiplied by the 9 planets in our solar system.

 Some believe that we take 10, 800 breaths during the day (while it is light) and 10, 800 breaths at night (while it is dark).

 Others believe that there are 108 each of earthly desires in mortals, lies humans tell and delusions or forms of ignorance humans prescribe to.

 The 108 possibly also represent the most important 108 Upanishads, and some say the beads represent Krishna’s gopis (close servants), with Krishna himself being represented by the Guru Bead.

The Guru Bead is the 109^th bead on a mala. It is usually larger than the others and doesn’t get counted. When you get to this bead, you can flip the mala around and move backwards through the beads as you continue with your mantra, moving through the blessings again. Turning the mala around also avoids you going over the Guru bead – an action that could represent stepping over your teacher or the divine.

 The Guru Bead also represent the summer and winter solstices, when the sun stops and ‘turns’ and the seasons start to change. This is a way to remind us that we are connected to the cycles of nature and the universe.

 There are 108 energy lines that run from the heart chakra, leading to self-realization, while Ayurveda recognises 108 sacred places (crossways between matter and consciousness) in a human body. According to Hinduist beliefs, we have 108 Earthly Desires that we need to give up before we can become the 108 Energy Lines that form our higher and enlightened state of existence.

 Ancient Hindu scriptures known as Veda believe 108 represents the wholeness of the universe. For them the 1 represents the solar (or God and higher truth), the 0 is the lunar (emptiness and completeness in spiritual practice) and the 8 represents infinity and eternity, and thus the entire universe.

 Tassels represent the connection between us and the divine (as it holds everything together), while the string of the mala shows how everything is connected.

How to use a mala.

Malas are used during meditation or prayer in conjunction with a mantra or spoken phrase. This is Japa meditation, which means ‘muttering’ or ‘to recite’ in Sanskrit. They can also be used during pranayama practice.

 Some malas have space beads that divide the mala into four sections of 27 beads – they are there for you to keep track of where you are and should not be counted. These beads act as a reminder to be mindful and to bring you back to the present moment during your meditation.

The mala is generally held in the left hand and each bead is passed along as the mantra is spoken or thought. The beads should be held between your thumb and index finger and the thumb pulls the beads to slide along the index finger with each completion of the mantra.

 Mantras can be used for 4 purposes: to increase, to overcome, to soothe or appease or to tame by forceful means.

 A popular mantra to use with a mala is ‘Om Mani Padme Hum’. This mantra is said the hold all the teachings of Buddha as well as the truth of the nature of suffering and how to remove the root cause of it. Other popular mantras are ‘Om’ and the Gayatri Mantra.

 They are powerful meditation tools but can also be worn around the neck as a reminder of being mindful, and/or the intention represented by your mala. You could also place it at the top of your yoga mat while you practice, to increase your set intention.

How do you choose a mala?

 Like most things spiritual, your connection with your mala beads is unique.

While malas are usually made up of 108 beads, you can find shorter mantras, with 9, 18 and 27 beads to wear around your wrist.

 Bodhi seed, red sandalwood and lotus seed malas are recommended for universal use.

 Mantras intended to soothe or appease should be used with malas made from crystal, pearl or mother of pearl beads that are clear or white in colour. This clears away obstacles (like illness or bad luck) and purifies someone who is unwholesome.

 To increase something mantras are used with malas made from gold, silver, copper or lotus seeds. These mantras usually focus on increasing your life span, knowledge and merit.

 Sandal wood, saffron or other fragrant woods combine with mantras for overcoming others. The intention behind this should be self-less, only with the wish to help others.

Raksha seeds or human bone beads can be used by holy men to tame extremely harmful spirits or general afflictions.

 Base materials like rudraksha, sandalwood and rosewood all have their own unique properties. Sandalwood have calming and meditative qualities while rudraksha is healing and rosewood has protective qualities. All three of these are considered to increase prosperity and abundance.

 Many malas are made by incorporating different crystals or gemstones into the pieces. They can either form part of the mala as the 108 beads, or the Guru bead. The mala will carry the energy and vibration of the gemstones, like love if it is made up of rose quartz for example.

 Some malas have tassels or bells while others are plainer. When choosing your mala, look at what you would like to invite into your life, consider the intention that you will set with your mala, but above everything, get quiet and let your intuition guide you.

Remember that your mala is a sacred object and thus needs to be treated with respect. Keep it with your other spiritual objects and don’t let it touch the floor or get wet and dirty.

 Malas are not only beautiful pieces to wear, but they are a physical reminder to come back to practicing mindfulness. They are helpful tools to assist during meditation and pranayama and they can amplify mantras and intentions through their unique qualities.

*This article might have some affiliate links- I could get a small percentage of things you buy through them. It helps me to keep the site going and I thank you!

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