The Badge Archive

Body Scan Meditation Trial

Fulfills Step 4 of GSUSA Mind, Body, Me badge requirements.

Info Needed: Mindfulness helps scouts notice what’s going on in their body and mind in the present moment. It can improve well-being and help them respond to stress or discomfort more thoughtfully.

Items Needed:

  • Computers, smartphones, or tablets (for online research or accessing virtual resources).
  • Yoga mats or towels (one per scout).
  • VTK Body Scan Meditation Script by GSUSA
  • (Optional) Headphones or quiet space.

Instructions (Estimated Total Time: 20–30 min):

  1. Learn about body scan meditation (Estimated Time: 5–7 min)
    • Scouts read or research what body scan meditation is and how it supports mental, emotional, and physical wellness.
    • (Optional) Share takeaways in small groups or as a whole.
  2. Try a guided session (Estimated Time: 10–15 min)
    • Scouts find a comfortable position using mats or towels.
    • Use the provided Body Scan Meditation Script or a prerecorded session to lead the group.
    • (Optional) Include prompts for “mind scanning” (thoughts, emotions, or memories) if appropriate.
  3. Reflect on the experience (Estimated Time: 5–8 min)
    • Scouts journal or discuss how their body and mind felt before, during, and after the meditation.
    • (Optional) Share one benefit or challenge they noticed during the session.

What Is Body Scan Meditation?

Body scan meditation is a mindfulness activity where you gently focus on different parts of your body, one at a time. The goal is to notice how your body feels—like tension, warmth, heaviness, or calm—and let go of stress or discomfort as you breathe.

It helps scouts:

  • Tune into physical sensations and become more aware of what their body needs.
  • Recognize emotions and thoughts without judgment.
  • Practice relaxing, focusing, and being present in the moment.

It can support mental, emotional, and physical wellness by reducing stress, improving sleep, easing pain, and building self-awareness.

Here are some sources that are science-informed and inclusive:

  • Greater Good in Action – UC Berkeley: Offers a short, beginner-friendly body scan guide and audio from UCLA’s Mindful Awareness Research Center.
  • Calm Blog: Provides a step-by-step breakdown of body scan meditation, its benefits, and tips for practice.
  • Verywell Mind: Explains how body scan meditation supports mental and physical wellness, with tips for making it part of a daily routine.
  • PositivePsychology.com: Shares research-backed insights, downloadable scripts, and background on how body scan fits into mindfulness-based stress reduction (MBSR).
Tia Kennard