The Badge Archive

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.

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Items Needed:

• Comfortable clothing and shoes or socks with grip.
• Open indoor or outdoor space.
• Device with internet access to watch a video session.

Instructions (Estimated Total Time: 20–25 min):

1. Introduce Tai Chi and its connection to mindfulness (Estimated Time: 3–5 min)
   • Leaders can explain: Tai Chi is an ancient Chinese practice that uses slow, flowing movements paired with focused breathing to promote calm and body awareness. It’s often described as “meditation in motion” and is accessible to all ages and ability levels. Regular practice can reduce stress, improve balance, and strengthen emotional regulation.
2. Settle into a mindful stance (Estimated Time: 3–5 min)
   • Scouts stand comfortably with feet shoulder-width apart and arms relaxed.
   • Invite them to notice their breath and any sensations in their body.
   • Ask: “What do you feel in your body right now?”.
3. Try it out together with a guided Tai Chi video (Estimated Time: 10–12 min)
   • Choose a beginner-friendly Tai Chi video and follow along as a group.
   • Remind scouts to move gently, go at their own pace, and adjust as needed.
   • Encourage them to focus on the rhythm of their movements and breath.
4. Reflect and discuss (Estimated Time: 5–8 min)
   • Scouts share their experiences: physically, mentally, or emotionally.
   • Prompts:
     • “Did any part feel calming or challenging?”
     • “How did it feel to move this slowly and with intention?”
     • “Could this kind of movement help you during stressful times?”.
   • (Optional) Invite scouts to journal or sketch one movement or feeling they want to remember.

Tai Chi Video Options

• 10 Simple Tai Chi Exercises in 10 Minutes – A gentle, accessible flow led by David Wong. Great for beginners and includes clear movement guidance. Runs 10 minutes.
• Anytime Tai Chi – 10 Minute Flow – A calming session that can be done anytime, with simple instructions and a peaceful pace. Runs for 11 minutes.
• Easy 10-Minute Tai Chi Flow by Begin with Breath Tai Chi – Focuses on breathing and slow, mindful movements. Runs 12 minutes long with a bonus session after.

Other sources:

• National Center for Complementary & Integrative Health
  Information of what you need to know about Tai Chi