Smudging: How To Burn Sage To Cleanse Your Space Of Negativity

Giselle Wasfie, L.Ac., a Chinese medicine expert and the founder of REMIX Acupuncture & Integrative Health, notes that the practice of burning sage is sacred in many communities and deserves our respect. To avoid cultural appropriation, it's something you should always be doing with intention, reverence, and deep gratitude to those who did it before you.

If you are a non-Native person choosing to smudge, buying sage from an Indigenous company is one way to directly support the communities where this practice originated. (More on that below!)

If you're new to the practice of smudging, there are a few more items you'll need to get started. "Traditionally, people use an abalone shell to hold the sage and then use a feather to fan and spread the smoke around the space once the sage is burning," says Colleen McCann, a shamanic energy practitioner.

If you're a bit sensitive to smoke or can't have smoke in a specific space like your office, there are plenty of cleansing smudge mist options available these days too. (Here are a few from Indigenous-led companies.)

Sage belongs to the Salvia plant family and is derived from the Latin word salvere, which means "be well/in good health."

"Aside from the metaphysical uses of smudging, research is showing that sage can also be used to benefit physical, mental, and emotional well-being," says Reshma Patel, PA-C, MMS, CEO and founder of Ananda Integrative Medicine.

She points to a number of studies that have shown that medicinal smokes1 such as sage have powerful antimicrobial2 and antibacterial2 qualities, can improve mood and cognition3, can serve as an insect repellent, and can even help with sleep quality by easing insomnia.

Intentions are central to the practice of smudging, so take a moment before you light the sage to determine what exactly it is that you're trying to purify or release from your space. Then, decide on a mantra or prayer to repeat while saging that encapsulates this intention.

Slowly walk around your space and allow the smoke to waft around. Guide the smoke—and the negative energy—toward the open windows or a door, so it can escape.

Sage burning 101: Always stay present! If you see little embers fall on the ground, tamp them out immediately. Never let the burning sage stay unattended for any reason. Also, take care not to inhale too much of the smoke.

Once you're ready to extinguish a sage smudge stick, press the burning tip firmly into your fireproof vessel, dirt, or sand until the smoke no longer rises.

Pro tip: Don't get it wet! "Don't use water to extinguish the hot embers—it will ruin the tip of the stick and make it harder to light next time. When you are done using the smudge stick, you can keep it in a vessel until you are ready to use it again," says McCann.

McCann recommends doing a little self-diagnosis ahead of smudging yourself to determine which areas might need it the most. For example, if you shake hands often, then smudge your hands frequently, or if you speak all day at work, then be sure to sage around your throat.

Again, don't directly inhale large amounts of smoke, and ensure the sage remains a safe distance from your body. If you have long hair, pull it back in a bun. Don't forget to extinguish the sage once you've finished the ritual.

As smudging becomes more popular, there has been a huge uptick in sage providers who are overharvesting the plant, so it's important to use sage that's been collected sustainably and with reverence.

Pasqualini recommends researching how your sage is being handled and prepared. "If it will be used for your energy-clearing ritual, it's important for your smudge stick to be deliberately prepared and handled with care and thoughtfulness," she says. To respect this practice, purchase from small shops owned by Native Americans.

Burning sage is a powerful ritual that Indigenous communities have been using to clear negative energy for thousands of years. If you're going to burn sage in your own home, office, or apartment, be sure to do so safely and with respect for the origins of this sacred practice.