Key principles that we will live by for the next 30 days:

1. Impermanence: Recognizing the transient nature of all experiences and forms, which reduces attachment and fosters inner peace and equanimity.

2. Interconnectedness: Understanding that all beings are connected and that actions affect the whole. This principle underpins compassion, selflessness, and service to others.

3. Non-Self: Realizing that the self is an illusion, which leads to ego transcendence and selflessness.

4. Compassion and Loving-Kindness: Central themes in Buddhist practice, emphasizing the importance of love, compassion, and joy in the well-being of self and others.

5. Mindfulness: The foundation for all other practices, enabling practitioners to live fully in the present moment with awareness and clarity.

6. Ethical Conduct: The commitment to live by ethical principles that promote harmony, integrity, and righteousness.

7. Balanced Mind: Cultivating a mind that remains stable and unaffected by extremes, which is essential for equanimity and moral integrity.

The most effective, science-backed practices that we will focus on for cultivating the qualities of an enlightened being are:

1. Mindfulness Meditation: Central to cultivating awareness, presence, and a clear perception of reality. Mindfulness helps practitioners observe thoughts and emotions without attachment, leading to inner peace, wisdom, and equanimity.

2. Loving-Kindness Meditation: A practice aimed at developing unconditional love and compassion, both for oneself and others. It fosters a sense of connection and reduces negative emotions like anger and resentment.

3. Compassion Meditation: Focuses on generating a deep sense of compassion for the suffering of others, promoting selflessness and joyful service to others.

4. Meditation on Impermanence: Helps cultivate non-attachment by reflecting on the transient nature of all things, reducing the hold of material desires and attachments.

5. Ethical Living: Involves adhering to moral principles such as honesty, non-harm, and kindness, which align with cultivating moral integrity and righteousness.

6. Gratitude Practices: Regularly acknowledging and appreciating the positive aspects of life fosters a sense of gratitude and contentment, leading to joy.

7. Insight Meditation: Encourages deep contemplation and understanding of the nature of self and reality, leading to wisdom, insight, and ego transcendence.

8. Equanimity Practices: Training in maintaining emotional balance in the face of pleasure and pain, praise and blame, success and failure.