Nature RX: 7-Day Mini Course

Rewild Your Soul. Reset Your Mind. Restore Your Energy.

Feeling Tired, Stressed, or Disconnected?

Life today pulls us indoors—screens, schedules, endless demands. The result? Stress, anxiety, low energy, and that feeling of being stuck.

But the truth is… the fastest reset isn’t in a pill, a diet, or another gadget.
It’s right outside your door.

What is Nature RX?

Nature RX is a 7-day reset designed to help you feel calmer, clearer, and more energized—using short, simple, science-backed practices in nature.

You don’t need hours, equipment, or special skills. Just a few intentional minutes each day will shift how you feel.

How It Works

• Each day for 7 days, you’ll receive a short lesson (simple, inspiring, and practical).

• You’ll complete a small daily practice outdoors—just 5 to 15 minutes.

• You’ll reflect in your workbook to notice your progress and insights.

• By the end, you’ll have your personal Nature Prescription—a plan you can carry forward for lasting balance and wellbeing.

What You’ll Experience

• Less stress and more calm

• Improved clarity, focus, and energy

• A deeper sense of grounding and balance

• Better sleep and natural rhythm

• A personal plan to keep these benefits going beyond 7 days

What’s Included

• 7 short daily modules with teaching + guidance

• A 7-day workbook with journaling prompts and checklists

• Daily nudges and encouragement to stay on track

• A closing reflection exercise to integrate your personal Nature RX

Why It Works

Research shows that just 120 minutes per week in nature reduces stress, improves mood, boosts immunity, and restores mental clarity.

This program gives you those benefits in manageable daily doses—no overwhelm, no extra pressure.

Is This For You?

Nature RX is perfect if you want to…

• Feel calmer and less stressed in your daily life

• Boost your energy without caffeine or supplements

• Get outside more and aren’t sure where to start

• Try a reset that is simple, natural, and sustainable

Nature RX: 7-Day Mini Course Outline

Rewild Your Soul. Reset Your Mind. Restore Your Energy.

Course Overview

• Format: 7 daily modules (18 slides each) + 7-day workbook

• Method: Short teaching + simple daily practice + reflection prompts

• Goal: Help participants reconnect with nature through micro-doses of daily activities that reduce stress, improve focus, and restore balance

Module / Day Breakdown

Day 1 – The Science of Nature RX

• Why nature works as medicine (research & benefits)

• 120 minutes/week → measurable health improvements

• Stress, focus, mood, immunity

• Practice: Step outside for 5 minutes, breathe, notice surroundings

• Workbook: “When was the last time I felt deeply connected to nature?”

Day 2 – Grounding in Green

• Forest bathing (Shinrin-yoku) explained

• The calming power of green spaces & trees

• Phytoncides, grounding, earthing

• Practice: Sit barefoot in grass, touch a tree, notice greenery

• Workbook: “Where is my nearest green refuge?”

Day 3 – Water as Medicine

• The “Blue Mind” effect – water + calm

• Flow, clarity, and hydration as reset tools

• Indoor & outdoor access to water benefits

• Practice: Spend 10 minutes with water (observe, listen, mindful sip)

• Workbook: “What did the water teach me about flow?”

Day 4 – Sunlight & Sky Connection

• The role of sunlight in circadian rhythm + vitamin D

• Awe and perspective from looking at the sky

• Sun, moon, stars → mood and energy reset

• Practice: Observe sunrise, sunset, or sky-gaze

• Workbook: “What emotions surfaced as I looked at the sky today?”

Day 5 – Movement in Nature

• Why outdoor exercise restores more than indoor

• Walking, hiking, gardening, barefoot movement

• Movement + senses → joy and flow state

• Practice: 15-minute mindful walk or outdoor play

• Workbook: “How does my body feel after moving outdoors?”

Day 6 – Soundscapes of Nature

• How soundscapes restore the nervous system

• Birds, wind, water vs. noise pollution

• Silence in nature as medicine

• Practice: 10 minutes of deep listening, identify 3 natural sounds

• Workbook: “What wisdom did the soundscape give me today?”

Day 7 – Integration & Your Prescription

• Pulling all 6 practices together

• Daily micro-doses + weekly immersion + seasonal reset

• Creating your personal Nature RX

• Practice: Write your prescription (daily, weekly, seasonal)

• Workbook: “My Nature RX prescription for life is…”

Outcomes

By the end of 7 days, participants will:

• Understand the science behind nature and wellbeing

• Experience reduced stress and improved clarity

• Create a personalized plan to continue their Nature RX

• Build momentum toward deeper wellness practices (and your next program)