Sam Harris explains that meditation reveals the self to be an illusion, showing there is no separate subject inside experience. True fulfillment comes from recognizing the nature of consciousness itself, not just changing its contents. He contrasts flow states, where self and experience merge, with the common misperception of duality. The practice refines attention to notice finer details, revealing that the sense of a separate self directing attention is an illusion. Meditation aims for a 'sky-like mind' that allows everything to appear without grasping. The first major progress is experiencing the difference between being lost in thought and being clearly aware. Mindfulness enables one to observe anger and choose its duration. While psychedelics can initially prove the value of exploring the mind, their effects are temporary; the goal is lasting freedom within ordinary consciousness. True fulfillment comes from being process-oriented rather than fixated on goals, as most of life is spent in the process. Meditation helps reverse the need for external circumstances to create happiness, allowing one to find inner rest amidst struggle.