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Think of a time when you had a bad feeling or negative outlook that you just couldn’t shake. Maybe negative emotions left over from an upsetting encounter were at play or you went into a new space and immediately felt something was “off.” Whether you credit this to intuition, energy, spirits, or something else entirely, we’ve all had the experience of our sixth sense kicking in. Although these moments are usually fleeting, they can be a real nuisance if they stick around, and you might wonder if there are any ways to turn the feeling around. Enter sage cleansing.
Burning sage, a practice also known as smudging, is said to help clear negative energies. It can be done to clear the energy around a particular person—yourself included—or to remove bad energy from a space.
The practice has caught on in recent years as evidenced by social media, but it has been around for much longer than our likes, saves, and Pinterest boards. In fact, Native American shamans have used sage smoke to carry away conflict, anger, unrest, and other negative emotions for generations.
“We cleanse negativity out and we use this also to pray. It’s very spiritual in our culture,” Mary Ellen, a member of the Mi’kmaw people, an indigenous culture native to eastern Canada, tells HealthyWay.
While it may sound unusual or even exotic, many people who have experimented with and adopted sage cleansing in recent years report that they’ve had positive experiences. Here’s everything you need to know about sage cleansing, from what to expect to how to smudge at home—regardless of where you live or your culture of origin.

What is sage?

Sage is a low-growing shrub that belongs to the mint family. Many of us are familiar with its use as an herb in culinary applications, but sage has also been associated with healing and wellness since ancient times—and not just in North American indigenous cultures. The Romans used sage in sacred ceremonies and the herb’s scientific name, Salvia, which comes from Latin, actually means “to be in good health” or “to save,” proving that the plant has long been associated with well-being and renewal.

What is sage cleansing?

One of the most common questions about sage cleansing goes something like this: “But what is it?” Because many people are unfamiliar with the concepts behind smudging, it’s a good idea to start with its most basic definition.
[pullquote align=”center”]Native American shamans have used sage smoke to carry away conflict, anger, unrest, and other negative emotions for generations.[/pullquote]
“Sage cleansing, otherwise known as ‘smudging’ is simply the act of burning sage or sage-scented incense in your home,” says Caleb Backe, a health and wellness expert who works for Maple Holistics.
Donna Henes, a Brooklyn resident and urban shaman who makes a living doing space clearings and blessings that often involve burning sage says, “As long as there have been houses, people everywhere have made sure to cleanse them spiritually to ensure a safe, supportive, comforting environment in which to live.”
She goes on to say, “All sorts of methods have been and still are employed to accomplish this. The fragrant smoke of burning herbs is probably the most common method.” People have relied on different herbs indigenous to their environments including juniper, camphor, frankincense, and myrrh, but sage—commonly used by Native Americans—has become the go-to herb for smudging.

The Spiritual History of Sage Cleansing

Sage has and continues to play an integral part in diverse rituals and complex belief systems, and the basic premise that supports its use for smudging is that sage smoke can carry away negative feelings.
“The belief is that the smoke will blow any negative energy away and also carry the blessings and prayers for a sacred home out into the universe,” Henes says.
Lori Knowles, a professional space clearer and founder of Soul Advancement Path in Nashville says that burning and smoke are tied to renewal in many cultures and spiritual belief systems.
“Fire is destructive and smoke is a by-product, but spiritually these forces purify and cleanse.”
She goes on to say, “Rituals use fire and smoke to facilitate purifying and cleansing without the destruction.” Sage, specifically, has additional benefits according to Knowles.
“I believe sage smoke grounds inharmonious energy and that’s why it’s most commonly used. Our bodies are wired to unconsciously ground our energy when we smell sage smoke.”
[pullquote align=”center”]“Fire is destructive and smoke is a by-product, but spiritually these forces purify and cleanse.”
—Lori Knowles, Soul Advancement Path[/pullquote]
Mary Ellen explains that the Mi’kmaw people use sage cleansing often. “Our people smudge regularly,” she says. “It’s to get the negativity away. We smudge in ceremonies and events. We pray to the creator for positive outlook in our troubling times but also for strength and clarity.”
She says the use of sage is representative of people wanting harmony in their lives—and she doesn’t just mean the Mi’kmaw people.
According to Mary Ellen, people of all ethnic and cultural backgrounds have always been invited to participate in sage cleansing, so she is not concerned by the ritual’s sudden-onset mainstream appeal. She says she’s noticed lots of individuals who are not Indigenous people use smudging to cleanse.
“It doesn’t bother me because when we have gatherings we invite everyone to smudge.”

The Psychology of Sage

Sage cleansing is definitely a spiritually-inspired practice, so a certain level of belief can help people tune into the richness of the ritual. That said, Knowles tells HealthyWay that most people can tap into some connection with the practice of smudging.
“You don’t have to have a spiritual belief system to benefit,” she says. Most people understand the idea of a “vibe,” and Knowles says that feeling or concept can be used to understand sage cleansing, even for people without deep spiritual beliefs.
[pullquote align=”center”]People of all ethnic and cultural backgrounds have always been invited to participate in sage cleansing, so she is not concerned by the ritual’s sudden-onset mainstream appeal.[/pullquote]
“The vibe is the energy being emitted from a person, place, or thing,” Knowles says. After sage cleansing, the vibe will likely feel different, even to people who are skeptical.
Still not sold? Consider this: Backe says, “When sage is burned, it is known to change the ionic composition of the air that it comes into contact with—which can have a notable effect on our stress levels.”
Erick Kenneth French, a licensed clinical social worker and author and illustrator of Iphelia: Awakening the Gift of Feeling, points out that the smoke and the smell of sage change a space in small ways that our minds and bodies pick up on.
“The smell of the environment is changed and there is a very subtle change in the temperature and texture of the air when sage is burned which is highly symbolic and suggests to the subconscious mind that things are now different,” he says.

Why would I want to do a sage cleanse (and when)?

People who practice sage cleansing regularly tend to smudge because they believe burning sage removes heavy, negative energy out of a space or away from a person. Henes, for one, says “The practice of burning sage or any other substance serves to clear the air of stagnant, disagreeable energy and to lift the aura of the surroundings.”
Some people incorporate smudging into their lives almost daily, while others reserve it for religious or ceremonial events. And then there are those who first experiment with sage cleansing when they’ve had a negative or intense experience they want to move past.
Journalist Karen J. Irvine of Brattleboro, Vermont, for example, first found herself sage cleansing after tenants caused roughly $10,000 in damages to a house she owned.
“I scrubbed and scrubbed for days, but I still felt like there was an bad aura that lingered,” Irvine says. “I had to try something else.”
Irvine called her sister, who she says has always had an interest in herbs and rituals. Her sister recommended using sage to cleanse the space. Irvine found that the concept didn’t feel as foreign as one might have anticipated.
“It made sense because every time I have moved into a new home I roast a chicken as soon as I can using plenty of thyme.” After that, she says, “the house always feels more like home.”
Irvine collected sage from her garden and began spreading its smoke throughout the house.
[pullquote align=”center”]“When sage is burned, it is known to change the ionic composition of the air that it comes into contact with—which can have a notable effect on our stress levels.”
—Caleb Backe, Maple Holistics[/pullquote]
“As I did this I said a silent prayer and told the ill will to go away, not with anger but determination,” she recalls. The results were impressive. “I felt immediately better. Now our home felt like ours again—with a predominating positive energy.”
French, the licensed clinical social worker, uses sage cleansing in his therapy practice, especially after particularly intense group therapy sessions.
“The work we do is very powerful and can often lead to very strong cathartic releases of sadness or shame or even rage,” he says. “The most important thing for me is to shake off or cleanse any residual feeling-energy from the very intense and traumatic emotional releases that take place in our therapeutic work.”
Smudging after emotional release—like an argument, mourning a loss, or coming home frustrated and winding up even more agitated by the messes in your living space—might be a way for you to tune into and take care of your surroundings, then reset and move on from the negativity.
French also suggests that beyond clearing a space, sage cleansing can have a positive impact on the way you think and feel about yourself.
“There is a subtle energetic field that surrounds our bodies that has a powerful effect on how we feel and how we perceive ourselves and the world,” he says. “Smudging with sage is a way of disinfecting that subtle energy field.”

Will I feel different after sage cleansing?

The idea of sage cleansing or “disinfecting” a space can be hard to grasp if you’ve never tried it, but people who use the method say they feel an immediate difference once they’ve started implementing the ritual.
“Generally, I would say my mind is more clear and it is easier for me to be fully present for next activity,” French says of his experience after sage cleansing. “And even though I may actually be a little dirty from having just been dusted with smoke and ash, I feel clean.”
[pullquote align=”center”]“The most important thing for me is to shake off or cleanse any residual feeling-energy from the very intense and traumatic emotional releases that take place in our therapeutic work.”
—Erick Kenneth French, LCSW[/pullquote]
French says he also sleeps better after cleansing himself and his space with sage. Likewise, Knowles experiences a big difference in her outlook after sage cleansing.
“Before a sage cleansing, I will feel heavy, emotional, reactive energy. I see less color and life. My body is affected. It’s hard to breathe. I feel more emotional,” she says. She also points out that the structure and makeup of her surroundings is less obvious to her before cleansing.
“After a sage cleansing, I will feel the land, the structure, the items in structure, and the people who live and work there are lighter. There is less perceivable energetic weight. I feel that it’s easier to breathe, the atmosphere is crisper, energetic data can move quicker, and peace abounds.”

How To: Buying Sage and DIY Sage Cleansing

Whether you’re looking to create a spiritual experience, establish a self-care ritual, or experiment with the many ways in which changing your atmosphere can impact your mood, you may be keen to give the practice of sage cleansing a try for yourself. The first thing to do is find white sage, the species typically used for sage cleansing.
White sage is different from the sage used for cooking and is known for a host of health benefits, from healing wounds to relieving menstrual pain. That said, for sage cleansing purposes, it’s best to seek white sage out separately. Luckily, it is readily available online, and you can even purchase bundles or wands that are bound specifically for burning so you don’t have to do that yourself. Some people also like to incorporate a seashell into their smudging practice to catch the ash that falls as the sage burns, although a plate or similar object will also work well.
When you’re ready to begin the the sage cleansing process, light the sage and walk through each room of your house or apartment, making sure that the sage reaches the corners of every room by wafting the smoke in the right direction. You can also concentrate on windows and doors, Henes says.
Her advice: “As you spread the smoke, also spread your blessings for a home that is safe, comfortable, and welcoming.”
French says it’s important to take a moment to set your intention and to remember it as you move throughout the space burning the sage.
“Intention is everything and feelings are real, so the person smudging the environment should hold their intention in mind to cleanse whatever’s just been released or anything glomming on from the past or from having participated in someone else’s work or emotional processing,” he says.
[pullquote align=”center”]“As you spread the smoke, also spread your blessings for a home that is safe, comfortable, and welcoming.”

—Donna Henes, Mama Donna’s Space Clearning & Blessings[/pullquote]
If you’re doing a sage cleanse on yourself, begin at your head and swirl the smoking sage around your trunk and all your extremities.
“I make sure to spread the smoke all around me, covering every area of my aura and body,” says Charlotte McFarlin, a yoga instructor in Brownsville, Vermont, who does sage cleansing regularly.
Although the process will not take long, the results of the sage cleansing should take effect immediately.
“After you have smudged your house with the smoke of burning sage you will feel that the atmosphere that surrounds you has cleared and your mood will feel uplifted,” Henes says. “Even your pets will exhibit a relaxed calmness after a sage cleansing of your space.”
Ready to give it a try? Check out our favorite picks for an at-home smudging experience:

 
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I love having plants around the house. I wept tears of joy when my cactus, which I had nursed back to health after purchasing it from the grocery store clearance bin for a dollar, bloomed this year.
My husband, who has vigilantly watched me for signs of postpartum depression, thought I needed to call my doctor ASAP when he found me shedding tears over a houseplant.
While postpartum hormones probably did contribute to the crying, I was just so overjoyed to see my little plant thriving.
Usually I bring home houseplants only to find them brown and droopy a week later despite my best efforts. But this time, my little cactus that could beat the odds!
That’s what so great about succulents. Even if you’ve killed every houseplant you’ve ever had, odds are you can keep a succulent alive because they thrive with minimal care.
What’s more—a study by NASA suggests that houseplants like succulents are beneficial for your health because they actually remove toxins like benzene (a chemical commonly found in household cleaners and building materials) from the air.
In addition to improving indoor air quality, according to a 2015 study, interactions with indoor plants like succulents may reduce physical and mental stress. The study involved 24 subjects who completed a computer project, then transplanted an indoor plant. After working with plants, the subjects reported feeling soothed, less stressed, and more comfortable. The subjects didn’t just feel better after the transplant task; scientists noticed that participants’ blood pressure was also significantly lower after working with plants, proving that indoor plants can have a positive impact on both physical and mental health.

Because of their size, succulent gardens are also ideal for small spaces. Even if you’ve only got a windowsill or small shelf to spare, you’ve got room for a succulent garden.
Not sure where to start? Here’s a handy how-to guide for creating your very own succulent garden.

Succulent Succulents

The word succulent comes from the Latin root word sucus, which means “juicy” and, everyone’s favorite word, “moist.”
And that’s exactly what a succulent plant is.
Succulents are plants with extra fleshy tissues that are able to retain large stores of moisture, making them well-suited for arid climates with little rain. Succulents are also usually pest-resistant, which is just another reason they’re so easy to care for.
While succulents generally require little maintenance, you do need to know a little bit about succulent care to start your own succulent garden. I spoke to Justin Hancock, Horticulturalist and Garden Expert at Costa Farms, a house and garden plant company headquartered in Miami, about everything you need to know to grow your own succulent garden.

Dirt is dirt, right?

Au contraire, ma petite plante succulente.
“Outdoors, any sandy or well-draining soil works well for succulents,” says Hancock. “If your ground is heavy clay, it’s best to grow succulents in raised beds or containers so the roots don’t stay too wet.”
For indoor succulents, Hancock recommends getting a potting mix made specifically for cacti and succulents, like this custom-mixed soil from Farmbrook Designs, and using a pot with drainage holes at the bottom instead of a solid base.

So how much should I water my succulents?

“Outdoors, in general, you may not need to water your succulents at all if they’re in a spot that’s exposed to natural rainfall,” Hancock explains. “If they’re in pots or you’re going through a severe drought, water them on an as-needed basis.”
Hancock goes on to say, “Indoor succulents may need watering once every 10 to 20 days or so, depending on conditions (the type of succulent, how big the pot is, how dry the air is, how warm it is, etc.).”
So how can you tell if your succulent needs water?
“One way that’s fairly straightforward to tell with indoor succulents is to insert a toothpick up a drainage hole at the bottom of the pot, says Hancock. “If the toothpick comes out clean, your succulent will probably appreciate a drink. If it comes out with little bits of potting mix sticking to it, there’s usually enough moisture in the potting mix.”
Outdoors or indoors, if your succulents are thirsty, the leaves may turn a grayish color or develop purple tones around the edges. Just like your skin, if succulents get really, really thirsty, the leaves may start to wrinkle.

Help! My succulent is growing out of its pot!

“Most cacti and succulents have relatively small and tidy root systems, so they grow well in small pots,” Hancock explains. “As a general rule though, if the plant gets too big for the pot and wants to tip over, the pot is too small.”
To successfully repot a succulent, you’ll need potting mix and a new pot with drainage holes that is between two and three inches larger than your succulent in diameter.
Fill the new pot with potting mix and water until the soil is wet, but not saturated. When you see water leaking out of the drainage hole, it’s time to stop watering.
Next, gently place your succulent in the new pot, taking care not to injure the roots as you take the succulent out of its current container.
Cover the succulent with the dampened potting mix, but do not water it again. Wait about a week before watering to prevent the roots from rotting in the pot.

Succulents need vitamin D, too!

“If you’re growing succulents inside, the biggest thing to know is that they like lots and lots of light,” says Hancock. “If you have a succulent in a dim spot, it’s not going to be happy and thrive.”
A good spot for an indoor succulent is a windowsill that gets indirect sunlight for most of the day.
While succulents do like lots of sunshine, they can actually sunburn just like people do, especially if they’re planted in an outdoor garden.

So how do you know if your succulent is sunburned?
Look for white discoloration on the outer edges of its leaves or deep brown scar-like ridges on the parts of the plant that were in direct sunlight.
If you notice your succulent is getting too much sun, move it to a shadier location immediately. If the sunburn is mild, moving it to a better location will help reverse the sunburn. If the sunburn is severe, the damage is permanent and the plant will just have to grow the damage out over time.
“We say all the time how easy succulents are to grow, and it’s true from a watering standpoint,” Hancock says, “but only if they get the right amount of brightness.”

How does your (succulent) garden grow?

Even if you’re not the artsy-fartsy type, a succulent garden is the perfect way to really let your creativity show. Jess Riddle, who grows and designs gorgeous succulent gardens with her two assistants, rescue pups Eddie and June, and showcases her work on Instagram, shares her favorite succulent garden design tips:
“Consider the color palette of your space and what colors would work best with your surroundings. If you have a warm space, try some succulents with orange, red, and golden tones. If you have a more tranquil relaxing space, then try a mixture of blue, pink, and purple tones,” says Riddle. “But, you can never go wrong with a classic green succulent in any environment!”
Riddle also advises beginner succulent gardeners to choose a container carefully, making sure that any succulent container you choose has a way for water to drain away from the plant’s roots.
“Think of your container as a canvas that helps the plants in the arrangement to really pop,” Riddles says. “Personally, I prefer a simple white ceramic pot with minimal design detail. I find that simpler pots tend to allow the succulents to shine instead of taking away any of the spotlight. Also, concrete and terra cotta pots are great for wicking away excess moisture from the soil. The aesthetics of these pots also lend themselves to either traditional or more modern spaces.”
Riddle goes on to say, “Arranging succulents is dance between the mixture of color, texture, size and, most importantly, the succulent’s own individual needs.”
You may need to experiment a bit to find which succulents work best together, but don’t be afraid to play around and find a combination that you love.
“When I create a succulent arrangement I try to include a range of sizes from tall kalanchoe to chubby medium-small sized echeveria and sedums that drape over the edge of your container,” Riddle says. “Including a range of sizes and shapes creates a more dramatic and engaging arrangement.”

Succulent Garden Guide

Not sure what to plant in your succulent garden? Here’s a handy beginner’s guide to the best succulents for your space:

Single and NOT Ready to Mingle

These succulents don’t like to share. They grow best solo in a single pot.

Aloe Vera

Aloe vera is one of the most well-known succulent plants because it has been used medicinally for thousands of years. Aloe vera can grow quite large, so it’s best to plant aloe in its own pot and place it in a sunny spot. I keep my aloe plant in the kitchen, where I can easily reach it if I accidentally get a minor burn or scrape while cooking.

Mother-in-Law’s Tongue

Sansevieria, more commonly known (in my opinion, a little harshly!) as mother-in-law’s tongue, is a hardy succulent great for gardening beginners. Sansevieria is also one of the best plants to grow for indoor air purification.
According to the NASA air quality study, sansevieria removed benzene and formaldehyde from indoor environments in large quantities. Be careful, though: This succulent is toxic to dogs and cats, so if you have pets, keep it somewhere safe.

These succulents love the great outdoors.

Have a small outdoor garden spot? Consider planting stonecrops. These colorful succulents in the Sedum family are adorable, low-growing plants that come in several varieties and are perfect for mini gardens and ground cover.
Three pretty stonecrops to put in your outdoor succulent garden are:

Sedum Makinoi (Ogon)

This bright green succulent is ideal for outdoor gardens in USDA gardening zones 6 through 9 (these zones are the gold standard for determining planting seasons, so get to know yours), which includes about two thirds of the U.S. Ogon is perfect if your garden is a little on the shady side, especially if you live in a hot, humid climate. This little succulent grows super fast and blooms with little yellow, star-like flowers in the summer months.

Blue Pearl Sedum

Blue Pearl Sedum is a charming little stonecrop that, as its name implies, has brilliant blue leaves and bright pink blooms in summer. If you’re doing your part to save the bees, Blue Pearl is a great addition to a backyard garden space designed to attract pollinators.

Sedum Spathulifolium

Also called broadleaf or Colorado stonecrop, Sedum spathulifolium grows in tiny little rosettes low to the ground. This succulent doesn’t need a whole lot of attention, which makes it ideal for spaces in your garden where you can’t get anything else to grow.

Everything’s better in miniature.

I can’t be the only only who loves tiny things. If you love adorable miniatures, Sempervivum are the perfect tiny succulents for a miniature indoor succulent garden. Also known as hen and chicks, Sempervivum is a family of cold-hardy succulents that grow in a variety of sizes and textures. These succulents are perfect for propagation, because they produce many little “chicks” from one “hen.”
To propagate a Sempervivum, follow the same steps as repotting. Then, pluck a chick from near the bottom of the main Sempervivum and just press it into the top of the soil (no need to dig a hole). Water only when the soil feels completely dry. 
While there are hundreds of varieties, here are three of the most popular and easy-to-grow Sempervivum succulents for a miniature succulent garden:

Sempervivum Tectorum (Royanum)

Sempervivum tectorum, also known as Royanum, is what most people associate with a hen and chicks variety of succulent. This petite succulent’s leaves are bright green, with a deep red border, sort of like little red and green pine cones. These succulents multiply quickly, so you’ll need to snap off chicks or repot if your garden starts getting too full.

Sempervivum Calcareum (Sir William Lawrence)

A little succulent with a big name, Sempervivum calcareum, known more commonly as Sir William Lawrence, compliments Royanum in a small succulent garden because of its similar coloring. Sir William Lawrence rosettes are still the same brilliant green color, but only the tips are red, unlike Royanum.

Sempervivum Arachnoideum (Cobweb Hen and Chicks)

The only spooky thing about this succulent is its name! Cobweb hen and chicks gets its name from the wispy, white hairs that cover the small rosettes. This cute succulent is perfect for a rock garden because it requires very little water to thrive.
Whatever succulents you choose for your garden, take Riddle’s advice: “As long as you are enjoying yourself, you’re doing it right!”