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MMFT

Mindfulness-based Mind Fitness Training (MMFT)®

MMFT

Mindfulness-based Mind Fitness Training (MMFT)®

A Trauma-Sensitive Online Course to Build Resilience and Thrive During Stress
A Trauma-sensitive Online Course to Build Resilience and Thrive During Stress

Join pioneering researcher Dr. Elizabeth Stanley to:

Elizabeth Stanley
Featured In:
The Washington Post
Time
NPR

Introducing a Trauma-Sensitive Approach to Resilience and Recovery in High-Stress Environments

Dear friend,

I’m Dr. Elizabeth Stanley, creator of Mindfulness-based Mind Fitness Training (MMFT)®. I research resilience and teach people how to build it—especially people facing highly stressful situations.

I used to be a firm believer in “powering through.” As a US Army veteran with a PTSD diagnosis who thought it would be cool to pursue two graduate degrees simultaneously, I was a pro at it—or so I thought.

It took losing my eyesight—one outcome of ignoring my body through decades of chronic stress and trauma without recovery—to realize that I needed to learn another way.

Since then, I’ve spent twenty years studying the neurobiology of stress, trauma, and resilience—initially as a way to save myself, and then to help others heal too. There’s nothing I teach that I haven’t learned from personally in my own mind and body.

Along the way, I developed an evidence-based approach to resilience called Mindfulness-based Mind Fitness Training. I collaborated with neuroscientists and stress researchers to test the efficacy of MMFT® in four research studies in one of the most stressful situations imaginable: among troops preparing for combat deployment.

I’ve also taught these tools to thousands in high-stress environments, including first responders, health-care workers, corporate leaders, military service members, teachers, and survivors of childhood and recent trauma.

And today, more than ever, these tools are for all of us.

“With all that’s happening in our world right now, it’s clear that we all need to be as grounded, adaptable, clear-minded, and effective as possible.”

We are currently living through an incredibly stressful period: the coronavirus pandemic, economic hardship and uncertainty, social isolation, working and schooling remotely, and a sharp increase in mental health challenges in response. Here in the United States, we also face widespread protests in response to racism and social injustice, increasing political polarization and concerns about the 2020 election, and a record-breaking season of wildfires, hurricanes, and other natural disasters.

Unfortunately, with our wiring for stress and emotion contagion, watching the news or reading social media only makes it worse.

With all that’s happening in the world today, we need to train ourselves to be as grounded, adaptable, clear-minded, and effective as possible.

That’s why I created this online version of my MMFT course. Together, we’ll learn how to recover from prior stress and trauma, so that we can build our resilience. In turn, we’ll have more capacity to access choice and act effectively and compassionately during challenging events. We’ll also learn new tools for successfully navigating the interpersonal aspects of stress, trauma, emotions, and conflict.

I hope you’ll join me—to heal your mind and body and to experience enhanced performance, adaptability, and greater fulfillment in your professional and personal life.

With gratitude,

Liz Stanley

Meet Your Teacher

Elizabeth Stanley, PhD

Elizabeth Stanley, PhD

Dr. Elizabeth Stanley is the creator of Mindfulness-based Mind Fitness Training (MMFT)®, taught to thousands in civilian and military high-stress environments. MMFT® research has been featured on 60 Minutes, the ABC Evening News, NPR, and in Time magazine. She is a US Army veteran with service in Asia and Europe and holds degrees from Yale, Harvard, and MIT. She’s also a certified practitioner of Somatic Experiencing®, a body-based trauma therapy, and is the author of the acclaimed book Widen the Window: Training Your Brain and Body to Thrive During Stress and Recover from Trauma.

Some of MMFT’s Documented Benefits

Mindfulness-based Mind Fitness Training has been tested through rigorous neuroscience and stress physiology research, funded by the US Department of Defense and other foundations. Since 2008, Dr. Elizabeth Stanley and her collaborators have conducted four studies with combat troops preparing to deploy to Iraq and Afghanistan—with strong positive results published in top-tier scientific journals.

Some key benefits supported by the research:

Improved Cognitive Performance
  • Greater sustained attention, better working memory capacity, and fewer negative emotions
Better Physiological Self-Regulation and Resilience
  • More effective stress responses during challenge and faster/more complete recovery afterward, better-quality sleep, and improved biomarkers of resilience and immune functioning
Better Regulation of Negative Emotions
  • Greater pain tolerance, better pain regulation, lower perceived stress, less emotional reactivity, and better impulse control

While these benefits were documented among troops preparing for deployment, they are available to everyone! For those of us facing less stressful circumstances than combat, the beneficial outcomes are likely to be even greater.

For more information, see the FAQ section below.

When You Enroll in Mindfulness-based Mind Fitness Training, You’ll Enjoy These Benefits:

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Lifetime Access to the Entire Program

Receive one of the most well-researched programs on stress resilience and recovery available—yours to keep forever

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Personalized Guidance from an Acclaimed Teacher & Researcher

Eight weekly sessions of in-depth video training, twelve LIVE Q&A sessions, and printable daily practice guides and exercises

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TWO Bonus Gifts to Support Your Growth

Enroll now and receive TWO full-length audio programs:

  • Freedom from Pain by Peter A. Levine, PhD, and Maggie Phillips, PhD
  • Healthy Sleep by Andrew Weil, MD, and Rubin Naiman, PhD

Enhance Your Performance and Build Resilience in High-Stress Contexts

MMFT

Mindfulness-based Mind Fitness Training

A Trauma-sensitive Online Course to Build Resilience and Thrive During Stress

Who Is This Course For?

Health Care Workers
Health
Care Workers

Doctors, therapists, nurses, and medical assistants

First Responders
First Responders

Paramedics, firefighters, and law enforcement officers

Military Personnel
Military Personnel

Active-duty/reservist service-members and veterans, and their families

Business Professionals
Business
Professionals

Executives, leaders, and others facing high-demand environments

Parents and Teachers
Parents
and Teachers

whose stress and emotions can have large ripple effects to children

All of Us Right Now
All of Us Right Now

Anyone seeking trauma recovery and resilience in stressful times

Health Care Workers
Health
Care Workers

Doctors, therapists, nurses, and medical assistants

First Responders
First Responders

Paramedics, firefighters, and law enforcement officers

Military Personnel
Military Personnel

Active-duty/reservist service-members and veterans, and their families

Business Professionals
Business
Professionals

Executives, leaders, and others facing high-demand environments

Parents and Teachers
Parents
and Teachers

whose stress and emotions can have large ripple effects to children

All of Us Right Now
All of Us Right Now

Anyone seeking trauma recovery and resilience in stressful times

What You'll Learn in
Mindfulness-based Mind Fitness Training

Throughout this eight-week online course, Dr. Elizabeth Stanley will guide you through the neurobiology of stress, trauma, and resilience—with interactive tools and daily practices to help you recover and heal and increase your ability to thrive during stress.

Week 1: Mind Fitness and the Warrior Traditions

In Module 1, you’ll learn how to develop generalizable skills for navigating life’s challenges, and how your “window of tolerance” to challenging situations can narrow over time without the benefit of five core strengths. You’ll explore MMFT’s roots in the warrior traditions—and why they all cultivate wisdom and courage.

Highlights:

  • How your window of tolerance affects your performance and well-being
  • The Five Core Capacities of Mind Fitness: Attention, Mental Agility, Emotional Intelligence, Situational Awareness, and Self-Regulation
  • The attitudes and habits you’ll need for building resilience
  • Attentional control—a key warrior skill for making clear assessments and performing well in demanding situations
Week 2: Grand Canyons in the Mind-Body System—Neuroplasticity and Epigenetics

Module 2 introduces some basics of our neurobiology and shares the research supporting MMFT’s benefits. This scientific context will help you take your mind-body responses less personally—and realize that you can rewire your brain and body! You’ll also learn why it takes more than just mindfulness to widen your window of tolerance.

Highlights:

  • How repeated experiences affect our brain, body, and genetic expression—and how to use this knowledge to boost your natural capacity for change
  • How common “thinking brain” habits like mind-wandering, worrying, and multitasking can actually make our stress worse
  • How awareness of body sensations can help align different parts of our brain for better performance during stress
Week 3: Stress

How do you face life’s ups and downs with resilience and wise choices? Module 3 explores the neurobiology of stress arousal and its evolutionary purpose. The goal is to help you develop a more empowered relationship with stress—and learn to influence your own stress activation levels.

Highlights:

  • How to work with your personal “stress equation” to improve decision-making and problem-solving under pressure
  • The essential role of your nervous system in stress—and how directing your attention in particular ways can help you recover from stress
  • How the coping habits many of us rely on actually add to our stress load
Week 4: Trauma and Tools for Resilience

Module 4 investigates the neurobiology of trauma and resilience. Here, Dr. Stanley explains why your “thinking brain” needs to ally with your “survival brain” during stressful and challenging situations—and how to stop overriding your own natural recovery processes. She also shares tools for effectively working with stress arousal so you can recover and grow through difficult experiences.

Highlights:

  • Identifying symptoms of dysregulation in your mind-body system and your behavior—and how to return to balance
  • How our nervous system developed a hierarchy of defenses to keep us safe—and how to work with your nervous system to minimize your chances of developing trauma
  • How trauma gets encoded in the brain–and how to rewire your brain and heal after trauma safely
  • Six practical tips for what to do if you inadvertently “flood” your survival brain with too much stress arousal
Week 5: Mind Fitness, Habitual Reactions, and Choice

Your repeated experiences—both conscious and unconscious—have major effects on your mind-body system. Module 5 delves into the nature of habits and your power to access choice. You’ll also learn several window-widening habits to build your resilience and improve your performance during stress.

Highlights:

  • Uncovering your habitual reactions to experiences—and how you can use this knowledge to regain control
  • Why you’re most likely to fall into detrimental habitual behavior when you’re stressed, sleep-deprived, or otherwise dysregulated
  • How to use the warrior qualities of wisdom and courage to interrupt unwanted habitual reactions and access choice
  • How to work skillfully with obstacles in your mind fitness practice
Week 6: Mind Fitness, Emotions, and Pain

Just as the width of your window affects your stress levels, it also has a major impact on your emotions and physical pain. This session takes a deep dive into our emotions, limits, and boundaries—and offers tools for working skillfully with them. Dr. Stanley also offers guidance for managing and reducing chronic pain.

Highlights:

  • The three components of emotion—so that you can access emotional information without having your emotions drive your decisions and behavior
  • The “emotion lab”— to identify the common tells of emotions in your mind and body
  • How to recognize the signs of emotional regulation and dysregulation in yourself and others, to improve your ability to navigate interpersonal conflicts
  • How to work more effectively with your limits and boundaries
Week 7: Wired to Connect: Using Mind Fitness for More Effective Interpersonal Interactions

This session focuses on self-regulation while interacting with others. Humans are social animals who are “wired to connect,” so we constantly communicate our stress levels and dysregulation to those around us. Module 7 explores how interpersonal regulation strongly affects our performance, as well as our sense of connection in personal and professional relationships.

Highlights:

  • The neurological mechanisms of how and why we are “wired to connect”
  • When you are most susceptible to stress contagion and emotion contagion—and what you can do about it
  • How to identify your attachment style, and why this is so important in relationships and during conflict
  • How to use mind fitness skills to make conflict most effective
Week 8: Course Summary & Continuing Your Growth

Module 8 will help you integrate the core points in the course and set you up to maintain your mind fitness practice for the long term. You’ll revisit the warrior qualities of wisdom and courage, to access agency in every situation. You’ll also create your own Skillful Choices Hierarchy—a powerful tool you can use whenever you find yourself dysregulated, sleep deprived, defaulting to poor coping habits, or experiencing resistance.

Highlights:

  • How to self-assess your current stress arousal level and identify the best tools to return to your zone of optimal performance
  • How to “plan resiliently” so you can achieve your goals and make time for “window-widening” habits
  • Adapt the mind fitness exercises for use during daily life in order to ground yourself and stay inside your window

What You'll Learn in the MMFT Online Course

Throughout this eight-week online course, Dr. Elizabeth Stanley will guide you through the neurobiology of stress, trauma, and resilience—with interactive tools and daily practices to help you recover and heal and increase your ability to thrive during stress.

In Module 1, you’ll learn how to develop generalizable skills for navigating life’s challenges, and how your “window of tolerance” to challenging situations can narrow over time without the benefit of five core strengths. You’ll explore MMFT’s roots in the warrior traditions—and why they all cultivate wisdom and courage.

Highlights:

  • How your window of tolerance affects your performance and well-being
  • The Five Core Capacities of Mind Fitness: Attention, Mental Agility, Emotional Intelligence, Situational Awareness, and Self-Regulation
  • The attitudes and habits you’ll need for building resilience
  • Attentional control—a key warrior skill for making clear assessments and performing well in demanding situations

Module 2 introduces some basics of our neurobiology and shares the research supporting MMFT’s benefits. This scientific context will help you take your mind-body responses less personally—and realize that you can rewire your brain and body! You’ll also learn why it takes more than just mindfulness to widen your window of tolerance.

Highlights:

  • How repeated experiences affect our brain, body, and genetic expression—and how to use this knowledge to boost your natural capacity for change
  • How common “thinking brain” habits like mind-wandering, worrying, and multitasking can actually make our stress worse
  • How awareness of body sensations can help align different parts of our brain for better performance during stress

How do you face life’s ups and downs with resilience and wise choices? Module 3 explores the neurobiology of stress arousal and its evolutionary purpose. The goal is to help you develop a more empowered relationship with stress—and learn to influence your own stress activation levels.

Highlights:

  • How to work with your personal “stress equation” to improve decision-making and problem-solving under pressure
  • The essential role of your nervous system in stress—and how directing your attention in particular ways can help you recover from stress
  • How the coping habits many of us rely on actually add to our stress load

Module 4 investigates the neurobiology of trauma and resilience. Here, Dr. Stanley explains why your “thinking brain” needs to ally with your “survival brain” during stressful and challenging situations—and how to stop overriding your own natural recovery processes. She also shares tools for effectively working with stress arousal so you can recover and grow through difficult experiences.

Highlights:

  • Identifying symptoms of dysregulation in your mind-body system and your behavior—and how to return to balance
  • How our nervous system developed a hierarchy of defenses to keep us safe—and how to work with your nervous system to minimize your chances of developing trauma
  • How trauma gets encoded in the brain–and how to rewire your brain and heal after trauma safely
  • Six practical tips for what to do if you inadvertently “flood” your survival brain with too much stress arousal

Your repeated experiences—both conscious and unconscious—have major effects on your mind-body system. Module 5 delves into the nature of habits and your power to access choice. You’ll also learn several window-widening habits to build your resilience and improve your performance during stress.

Highlights:

  • Uncovering your habitual reactions to experiences—and how you can use this knowledge to regain control
  • Why you’re most likely to fall into detrimental habitual behavior when you’re stressed, sleep-deprived, or otherwise dysregulated
  • How to use the warrior qualities of wisdom and courage to interrupt unwanted habitual reactions and access choice
  • How to work skillfully with obstacles in your mind fitness practice

Just as the width of your window affects your stress levels, it also has a major impact on your emotions and physical pain. This session takes a deep dive into our emotions, limits, and boundaries—and offers tools for working skillfully with them. Dr. Stanley also offers guidance for managing and reducing chronic pain.

Highlights:

  • The three components of emotion—so that you can access emotional information without having your emotions drive your decisions and behavior
  • The “emotion lab”— to identify the common tells of emotions in your mind and body
  • How to recognize the signs of emotional regulation and dysregulation in yourself and others, to improve your ability to navigate interpersonal conflicts
  • How to work more effectively with your limits and boundaries

This session focuses on self-regulation while interacting with others. Humans are social animals who are “wired to connect,” so we constantly communicate our stress levels and dysregulation to those around us. Module 7 explores how interpersonal regulation strongly affects our performance, as well as our sense of connection in personal and professional relationships.

Highlights:

  • The neurological mechanisms of how and why we are “wired to connect”
  • When you are most susceptible to stress contagion and emotion contagion—and what you can do about it
  • How to identify your attachment style, and why this is so important in relationships and during conflict
  • How to use mind fitness skills to make conflict most effective

Module 8 will help you integrate the core points in the course and set you up to maintain your mind fitness practice for the long term. You’ll revisit the warrior qualities of wisdom and courage, to access agency in every situation. You’ll also create your own Skillful Choices Hierarchy—a powerful tool you can use whenever you find yourself dysregulated, sleep deprived, defaulting to poor coping habits, or experiencing resistance.

Highlights:

  • How to self-assess your current stress arousal level and identify the best tools to return to your zone of optimal performance
  • How to “plan resiliently” so you can achieve your goals and make time for “window-widening” habits
  • Adapt the mind fitness exercises for use during daily life in order to ground yourself and stay inside your window

Praise for Elizabeth Stanley and Her Work

When You Enroll in Mindfulness-based Mind Fitness Training, You’ll Receive:

  • mmft-bullet
    Complete Video Teaching Curriculum
    In eight weekly video sessions, you’ll learn the neurobiology of stress and trauma—including extensive step-by-step guidance and interactive activities to recover from stress and trauma and build resilience for future situations and challenges.
  • mmft-bullet
    Monthly LIVE Q&A Sessions with Elizabeth Stanley
    Participate in monthly LIVE video gatherings through November 2021 where you can ask questions to overcome your unique obstacles, resolve common issues, and discover useful tips and pointers.
  • mmft-bullet
    Guided Practices & Exercises
    Put your learning sessions into practice with research-tested, self-guided exercises during the week—sequentially paced for safe and accelerated progress to move your mind and body from dysregulation to resilience.

PLUS! Enjoy These TWO Bonus Resources:

Freedom from Pain Audio

Bonus #1: Freedom from Pain
By Peter A. Levine, PhD, and Maggie Phillips, PhD (audio download, 2 hr., 11 min., a $13.97 value)

Drawing on decades of clinical success, two pioneers of the Somatic Experiencing® process help you calm your body’s overreactive response to pain, release the fear and depression caused by prior traumas, and relieve pain caused by injuries, surgeries, migraines, and other chronic conditions.

Healthy Sleep Audio

Bonus #2: Healthy Sleep
By Andrew Weil, MD, and Rubin Naiman, PhD (audio download, 2 hr., 19 min., a $13.97 value)

Good sleep isn’t just about the number of hours you spend in bed—it also reflects the depth and quality of that rest. Here, two trusted medical innovators offer practical tools and proven practices to help you achieve an often-overlooked essential for health: a good night’s rest.

Get Started Now

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1 Year
100% Money Back Guarantee

If you are not 100% satisfied for any reason, simply return it for a full refund for up to one year.

1 Year
100% Money Back Guarantee

If you are not 100% satisfied for any reason, simply return it for a full refund for up to one year.

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All orders are processed on a secure server. If you prefer to order by phone, call 1 (800) 333-9185.

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Secure Checkout

All orders are processed on a secure server. If you prefer to order by phone, call 1 (800) 333-9185.

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At Sounds True, we want everyone to have equal access to the materials we publish. If you need financial support, please see our scholarship application here. If you would like to make a tax-deductible contribution to the Sounds True Foundation to help us fund more scholarships, you can donate here. Thank you for your support!

Frequently Asked Questions

This program is ideal for anyone facing highly stressful and uncertain situations. Today, all of us—from teachers to essential workers to parents—are facing similar, if less extreme, challenges. Thus scientific evidence about how our minds and bodies work, and how we make decisions before, during, and after stress and trauma, applies to everyone. Given the many challenges we all face right now, we all need resilience, recovery, courage, situational awareness, emotional regulation, creative problem-solving, clear-minded decision-making, wisdom, and effective interpersonal interactions. MMFT is the only program to date that builds all of these strengths via one comprehensive program.

Unlike many other mindfulness-based training programs, MMFT was explicitly designed for people working in high-stress environments, who frequently have high stress loads from prior prolonged stress and trauma without adequate recovery. Most mindfulness programs were not designed to accommodate and re-regulate such deep-seated mind-body dysregulation. However, without complementary skills to re-regulate the nervous system and survival brain, mindfulness alone may actually flood the mind and body with heightened attention on the stress response—which, paradoxically, may worsen the ability to self-regulate and thereby exacerbate symptoms. Therefore, for individuals working in high-stress environments, as well as for those with PTSD, anxiety, depression, substance abuse, chronic pain, and other stress-spectrum illnesses, conventional mindfulness programs can inadvertently reactivate traumatic memories and lead to emotional overwhelm and re-traumatization.

In contrast, MMFT was designed to help individuals widen their window of tolerance to stress—and to do so in a stress- and trauma-sensitive manner. To achieve these goals, MMFT draws from three lineages: mindfulness training, the warrior traditions, and the body-based trauma therapies for re-regulating the nervous system and survival brain after trauma. MMFT includes a unique sequence of trauma-sensitive exercises that is carefully paced to help move someone from dysregulation to resilience. MMFT’s exercises are deliberately shorter than those included in many other mindfulness training programs. This program has safely and successfully helped thousands of individuals coping with chronic stress and unresolved trauma to recover and heal.

In sum, while mindfulness-only training gives someone the tools to be aware of and accept the racing thoughts, intense emotions, rapid heart rate, shallow breathing, and butterflies in the stomach that come with stress, MMFT also enables that person to direct their attention in particular ways to downregulate and reduce that stress—thereby bringing themselves back into balance.

MMFT grew out of Elizabeth Stanley’s own lived experience—the stressful and traumatic experiences she endured, her own journey of recovery, her long-standing mindfulness practice and many monthslong silent retreats, and her years of clinical training and certification in body-based therapeutic techniques. MMFT’s efficacy comes from the specific combination of mindfulness practices, body-based self-regulation techniques, and insights from the world’s warrior traditions. This blend of mindfulness training with body-based self-regulation skills training is crucial for increasing resilience and enhancing performance during stress. The carefully structured sequence of weekly teachings and practices build upon each other and have been scientifically developed and tested for maximum safety and efficacy.

This is the course that Dr. Stanley’s book was based upon—and that program has been empirically tested in four research studies, with its beneficial outcomes published in top-tier science journals (see more below). This course includes all of the essential elements of the live MMFT course—including video lessons and guided daily exercises—updated with the most recent research about stress, trauma, and resilience. Even more, this online course includes many new self-assessments, interactive learning tools, and audio exercises not included in the live MMFT course. You’ll receive weekly emails to support you along the way. You’ll also have the opportunity to ask Dr. Stanley questions directly about your unique issues during twelve LIVE online Q&A sessions.

One of MMFT’s strengths is that it has been tested through rigorous neuroscience and stress physiology research with the US Department of Defense. Since 2008, Dr. Stanley and her collaborators have conducted four studies with combat troops preparing to deploy to Iraq and Afghanistan—with results published in top-tier scientific journals. MMFT has been linked with significant improvements in cognitive performance, resilience, emotion regulation, sleep, and immune functioning, as well as beneficial shifts in brain activation patterns in the brain regions involved with emotion regulation, pain distress regulation, and impulse control.

You can find her published research articles here.

Absolutely! You can try this online course risk-free for an entire year. If it fails to meet your expectations for any reason, simply contact Sounds True’s customer service for a full refund.

Sounds True was founded in 1985 by Tami Simon with a clear mission: to disseminate spiritual wisdom. We partner with the leading spiritual and wellness teachers on the planet to make their teachings accessible through books, audio programs, online learning experiences, and in-person events.

At Sounds True, we’ve created the world’s largest living library of transformational teachings that support and accelerate spiritual awakening and personal transformation. We make this living library available on multiple media platforms and in multiple languages for people of today and for future generations.

We provide a trustworthy and safe online home for spiritual explorers, where you can show up with authenticity and meet others on the path. We warmly welcome beginners while remaining true to the depth and challenges of the spiritual journey, as we create shifts in consciousness that unlock our greatest human capacities to love and serve.

Safe, Research-Supported Recovery and Resilience Training for Professionals and Others Facing High-Stress Environments

Strength & Courage

Move out of helplessness and into full agency, so that you can access choice and act intentionally and effectively

Resilience

Widen your window of tolerance to perform well during stress and uncertainty, recover more quickly, heal from prior stress and trauma, and become more adaptable during unexpected challenges

Self-regulation & Stability

Regulate fear, anger, distress, and pain—to interrupt reactivity and stay present, grounded, balanced, and calm under pressure

Wisdom

Enhance your situational awareness to assess situations clearly, make better decisions, and solve problems creatively

Social & Emotional Well-Being

Navigate stressful and conflictual interactions with others more successfully, deepen your relationships, increase empathy, and fulfill your greater goals

1 Year

100% Satisfaction Guarantee

We unconditionally guarantee your satisfaction with all Sounds True products for one year when purchased via our website. However, if you are not 100% satisfied with your purchase of Mindfulness-based Mind Fitness Training for any reason, simply call or email us for a full refund.

Tami Simon, Founder of Sounds True
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