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:

• Yoga mat or towel (one per scout).
• Device with internet access to watch a video session.

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

1. Explain what yoga is. (Estimated Time: 3–5 min)
   • Leaders can explain that Yoga blends movement, breathing, and balance to help you connect with your body and calm your mind. You don’t have to be flexible or experienced. Yoga meets you where you are. It can reduce stress, build core strength, improve posture, and boost focus. Practicing yoga regularly helps you notice how your body feels in the moment. It can help manage stress and uncomfortable emotions while building strength, flexibility, and confidence. Many feel more grounded and focused in everyday life when doing yoga regularly.
2. Settle in (Estimated Time: 3–5 min)
   • Scouts spread out mats or towels and find a comfortable seated position.
   • Leader invites them to notice their breath. No need to change it, just observe.
   • Ask: “What do you feel in your body right now?”.
3. Try it out together (Estimated Time: 10–12 min)
   • Choose a beginner-friendly yoga session video (see options below) and follow along as a group.
   • Remind scouts to listen to their bodies and take breaks or modify poses as needed.
4. Reflect (Estimated Time: 5–8 min)
   • Scouts share how they felt during the practice: physically, mentally, or emotionally.
   • Prompts:
     • “Did any part feel relaxing or energizing?”
     • “What surprised you about this experience?”
     • “Could this type of movement support you during stressful times?”.
   • (Optional) Invite scouts to journal or sketch one moment, movement, or feeling they want to remember.

Yoga Video Options

• Zen in Ten – Full Body Yoga Flow by Jess Yoga – A 10-minute hatha flow that includes breathing, stretching, and balance. Starts seated and builds gradually.
• 5-Minute Yoga for Teens – Nuffield Health – A short, calming flow with poses like triangle, pigeon, and child’s pose. Designed to improve flexibility and reduce stress.

Other sources:

• Yoga for Teens – Anahana
  Offers clear, age-appropriate guidance on how yoga supports teen mental, emotional, and physical health.