I do Vipassana aka mindfulness meditation. several years and doing ok with it. felt pretty good, could do it for longer and longer (quantified times).
One day I was sitting and I thought: how to measure mindfulness? Google turned up the Freiburg Mindfulness Inventory
Then I thought ok, if I can “measure” it on that scale (which seemed to list qualities of mindfulness I appreciate) … then how can I get my score to go up?
So I bought a MotivAider (pic) and set it at various recurring vibrations (every 2 to 4 minutes) … and found that my score went up the first couple of days. Good!
Sometimes having the thing go off all the time got annoying, but I never had any mixed message: when it went off I knew that meant to ask myself “what is happening right now?” … this helps me to constantly be awake and aware of what I see as happening right now… this helps me step outside of my thoughts, emotions, and senses and appreciate that things arise and go away very quickly, which helps me not try to hold on to them or run away from them (which, to me, is the definition of suffering).