The Badge Archive

Items Needed

• A quiet space where scouts can sit comfortably.
• (Optional) A timer or bell to signal the start and end of each exercise.

Instructions

1. Gather scouts in a quiet space and encourage them to sit in a comfortable position. Guide scouts to focus on their breathing by taking slow, deep breaths in and out.
2. Introduce simple mindfulness exercises (see suggestions below). Explain they are activities that help scouts center themselves and manage their emotions.
3. Keep each exercise short (1–3 minutes), gradually increasing the duration if scouts show interest and engagement.
4. Encourage scouts to share how the exercises make them feel, if they are comfortable doing so.

Suggested Simple Mindfulness Exercises

1. Counting Breaths: Scouts count each inhale and exhale up to 10, then start over.
2. Body Scan: Scouts gently focus on each part of their body, starting from their feet and moving upward, noticing any sensations.
3. Listening to Sounds: Scouts close their eyes and focus on the sounds around them, identifying as many as they can.
4. Mindful Walking: Scouts walk slowly and focus on the sensation of their feet touching the ground, noticing the rhythm of their steps.
5. Five Senses Check-In: Scouts identify one thing they can see, hear, touch, smell, and taste to ground themselves in the present moment.
6. Gratitude Reflection: Scouts think about one thing they are grateful for and focus on how it makes them feel.
7. Mindful Drawing: Scouts draw or doodle while focusing on the movement of their pencil and the patterns they create.
8. Breathing with Movement: Scouts pair deep breaths with slow arm movements, such as raising their arms while inhaling and lowering them while exhaling.
9. Cloud Watching: Scouts lie down and observe the clouds, focusing on their shapes and movement.
10. Mindful Stretching: Scouts perform gentle stretches while paying attention to how their muscles feel during each movement.
11. Heartbeat Awareness: Scouts place their hand over their heart and focus on the rhythm of their heartbeat after light physical activity.
12. Mindful Eating: Scouts eat a small snack (like a raisin or cracker) slowly, noticing its texture, taste, and smell.
13. Visualization: Scouts close their eyes and imagine a peaceful place, focusing on the sights, sounds, and feelings of being there.
14. Teddy Breathing: Scouts lie down with a small object (like a stuffed animal) on their stomach and watch it rise and fall with their breaths.
15. Listening to a Bell: Scouts listen to the sound of a bell or chime and focus on hearing it fade away completely.