Cultivating Seeds of Gratitude
- Lindsey Frank
- Apr 28
- 5 min read
Updated: Apr 29
Lindsey Frank, M.Ed.
Educating Mindfully President
Co-Creator of Educating Mindfully's Mindfulness-Based Learning Micro-Credential Program (Mindfulness-Based Learning Specialist, Program Instructor, and Mentor)
Gratitude.
Something so simple, yet complex.
It is not only an action, but a state, an emotion, and a way of being. With it, relationships can be built and nurtured…without it, relationships crumble and are disconnected–which holds true for both relationships with others (interpersonal), and our relationship with ourselves (inner-personal). One word, two directions—both deeply impactful.
Gratitude can be felt deeply within the heart and can tell when it is genuine or surface-level. While some carry it naturally in their heart, weaving it throughout the day, others feel disconnected from it—perhaps shaped by pain, trauma, or systems that have made gratitude feel out of reach. Our ability to express appreciation is woven through culture, memory, and experience. For some, it is a ritual. For others, it is raw. And for many, it is something we are learning to reclaim.
Research has shown the impact that gratitude has on our overall mental health and well-being. When practicing gratitude overtime, studies have discovered a reduction in anxiety, stress, envy, and depression, and an increase in life satisfaction, optimism, and overall perspective on life (O’Hara, 2024; Diniz et al., 2023; Brown & Wong, 2017).
So how do we define and capture the true essence of gratitude?
Researchers often state that gratitude is shared after a positive outcome of some kind, whether from another person or something that occurred in an experience (Greater Good Science Center, 2018). Although this may be true, the most aligned definition of gratitude that resonates with me is from Dr. Brené Brown, “Gratitude is an emotion that reflects our deep appreciation for what we value, what brings meaning to our lives, and what makes us feel connected to ourselves and others” (Brown, 2021, p. 214). What stands out to me is the value that gratitude brings to our world. Gratitude is a human, heart-centered approach to living where we are seen, heard, and valued.
Every moment of authentic appreciation is a seed. These seeds—tiny, intentional, heartfelt—take root in our classrooms, our homes, our communities. Over time, they grow into something steady and life-giving. Gratitude becomes the garden we tend together.
Take a moment to reflect on how gratitude shows up in your life and in your classroom.
In education, where so much is asked of us, gratitude increases our resilience and is a subtle rebellion against burnout. It interrupts the negative thought spiral. It reminds us that, even in the midst of overwhelm, there is beauty worth noticing. That we are worth noticing.
As we approach the end of another school year (or any other transition you may be going through), gratitude offers a powerful way to reflect, release, and renew. Endings can carry strong emotions ranging from joy, grief, pride, relief, and exhaustion for all members of our learning community. Through gratitude, we honor it all. We name what has mattered, and give appreciation for the people, the moments, the lessons that have helped us grow. A simple “thank you for being here” can echo longer than we realize. A note, a word, a pause—these are small acts with big ripples that build belonging and sustainable value.
Perhaps best of all, gratitude is accessible to everyone and is always available to us. It doesn’t require time we don’t have or tools we can’t access. It just asks us to notice...To pause...To receive...and to give appreciation. In this way, gratitude is likely one of the most powerful mindfulness-based practices we have not just a practice, but as a path.
From My Heart to Yours:
As I reflect on our community of mindful educators and leaders, thank you for being who you are. For teaching and leading with heart. For continuing to show up with compassion, courage, and care. I am grateful to be on this journey together as we continue “Educating Mindfully” in our schools and lives. You inspire me. Thank you.
Invitational Practices:
Engage in a daily gratitude journaling practice. Personally, I have a gratitude journal next to my bed where I write three gratitudes from the day that I commit to appreciating before going to sleep. This can be something that happened or appreciating something about myself and how I experienced something.
Appreciation “Dear Me” Educator & Leader Embodiment Card to acknowledge three qualities about yourself.
Mirror Practice: Look at yourself in your own eyes each day and tell yourself five things you are grateful for about yourself (try for seven days straight) and say, “I appreciate you for _____.” If you struggle with five at first, repeat the same thing five times until it becomes more open the next day.
Write a small note to someone each day and place it somewhere special for them to find (self, staff, students, society).
When driving, as you get to a stoplight, pause and say out loud what you are grateful for in that moment until the light turns green.
Explore other practices that Calm.com shares to develop this skill.
Featured companion Mindfulness-Based Learning Lesson Inspiration for Educating Mindfully Members:
Educating Mindfully members, be sure to log into your account before clicking the link so you are taken directly to this resource. Not a member yet and would like to gain access to this resource and more? Consider joining us today or ask your school/district leadership team to invest in an Educating Mindfully Group Membership so every staff member has access.
About the Author
Lindsey Frank, M.Ed. is the President of the Coalition of Schools Educating Mindfully where she led the development of key frameworks for integrating mindfulness-based learning for social and emotional well-being approaches into education. She led the co-creation of Educating Mindfully’s Micro-Credential Program and is the lead program mentor-instructor.
She is the creator of The Butterfly Within®, offering transformational coaching to empower educators, leaders, and communities as Heart-Centered Changemakers within and beyond the classroom. Lindsey is the author of Big Change, Better You, Beautiful World; The Superpower of Your HEART; and a contributing author in Educating Mindfully: Stories of School Transformation Through Mindfulness.
With over 13 years in education, Lindsey has served as a Districtwide (early learning through eighth grade) Climate and Social Emotional Learning Coach, special educator, and interventionist. She holds a master’s degree in Educational Leadership and is an award-winning children’s book author.
Lindsey is a certified integrative transformational coach, mindfulness and meditation teacher, and yoga instructor, specializing in trauma-informed and inclusive practices. Additionally, Lindsey has been featured on educational podcasts and publications.
Her mission is to empower Heart-Centered Changemakers to cultivate courageous, calm, and connected communities.
Connect With Lindsey Frank:
Instagram @LindseyFrank88
Facebook @TheButterflyWithin
References & Resources
Brown, J. & Wong, J. (2017). How gratitude changes you and your brain. Greater Good Science Center. https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain
Brown, B. (2021). Atlas of the heart: Mapping meaningful connection and the language of human experience. Random House.
Calm. (2024). The Power of Gratitude. https://www.calm.com/blog/power-of-gratitude
Diniz, G. et al. (2023). The effects of gratitude interventions: A systematic review and meta-analysis. Einstein (Sao Paulo, Brazil), 21, eRW0371. https://doi.org/10.31744/einstein_journal/2023RW0371
Greater Good Science Center. (2018). The Science of Gratitude. https://ggsc.berkeley.edu/images/uploads/GGSC-JTF_White_Paper-Gratitude-FINAL.pdf
Harvard Health. (2024). Gratitude Enhances Health, Brings Happiness, and May Even Lengthen Lives. https://www.health.harvard.edu/blog/gratitude-enhances-health-brings-happiness-and-may-even-lengthen-lives-202409113071
Miller, K. (2019). 14 benefits of practicing gratitude (Incl. Journaling). https://positivepsychology.com/benefits-of-gratitude
O’Hara, R. (2024). The Power of Gratitude. Psychology Today. https://www.psychologytoday.com/us/blog/nudging-ahead/202211/the-power-of-gratitude
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