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! 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. If you're interested in saging yourself, you can essentially follow the same steps as above, but the focus will be on your body instead of your space.
Stand in the shape of a T with legs slightly spread like you're in the TSA line at the airport. Then, keeping the sage stick at an arm's length distance away from you, work your way up from your feet. Repeat your mantra either internally or aloud as you go, envisioning the smoke is clearing you of any and all lingering negativity.
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. There are no hard-and-fast rules when it comes to how often you should sage yourself or your space. We are our best guides when it comes to identifying negative energy—so pay attention to your intuition.
If you feel weighed down by stress or worry, it's usually a good indication that a cleansing is in order. 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. White sage is the most common variety you'll find in a smudge stick, since the color is associated with purity. However, other dried plants such as juniper, rosemary, and cedar can also be used to clear energy if sage isn't your thing. 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 it in your own home, office, or apartment, be sure to do so safely and with respect for the origins of this sacred practice. Want your passion for wellness to change the world? Become A Functional Nutrition Coach! Enroll today to join our upcoming live office hours. You are now subscribed Be on the lookout for a welcome email in your inbox!
Main Navigation. Log in Profile. Saved Articles. Contact Support. Still, more research is needed. Ridding the body, objects, and spaces of bad energy can help welcome in newer, fresher, and more positive energies.
In a way, this could have an energizing effect and help with fatigue. Some sagelike species closely related to white prairie sage are also used for smudging. Many have documented antifatigue uses.
For some, this may be the best of all benefits: Sage is a lovely incense with a divine aroma, pure and simple. To support and respect the cultures that developed the practice, purchase sage from native gatherers, crafters, and artists.
Before burning sage, some recommend setting intentions if smudging for spiritual, energetic, and negativity clearing purposes. Remove animals or people from the room. This allows smoke to escape. In this instance, direct sage smoke over all surfaces and spaces in your home or living area. Be thorough. Some recommend working in a clockwise direction around your home, ending back where you started, especially for spiritual purposes. Others recommend counterclockwise.
This can be done to a new item, such as jewelry, furniture, or clothing, to protect or dispel it of negative energy. Items related to negative experiences or memories may also be smudged. Simply waft sage smoke in and around your home. You can place the bundle in a fireproof bowl or burner and allow it to smoke for a while. Make sure your smudge stick is completely extinguished.
You can do this by dabbing the lit end into a small bowl of ash or sand. Check the end closely to make sure there are no more embers burning. When done correctly and respectfully, smudging is completely safe and the effects last after the smoke clears. Have water nearby. Never leave burning sage unattended. Make sure to put your sage bundle out completely after every use. People with asthma and other respiratory conditions may be more sensitive to the smoke and have adverse reactions.
Burning sage has many benefits as a spiritual practice. Some research supports certain health benefits of sage, such as antimicrobial properties and enhanced alertness, but more research is needed. There is very little research on smudging as a practice beyond the cultural practice of the ritual. Keep in mind: Burning sage is a sacred religious practice in some Native American cultures.
Treat the ritual with respect. Many delicious ingredients are also exceptionally healthy. Here are 10 of the world's healthiest herbs and spices, supported by science. Can crystals and stones really help your anxiety? It's probably the placebo effect, but hey — if it works, it works. Get relief with healing crystals. Reiki is an alternative therapy that can help reduce pain and improve sleep and general well-being.
Many of these aromatics are known for their therapeutic properties. Research shows that relaxing aromas such as lavender can help improve how your body and brain work after a bout of stress. Chamine I, et al. Aroma effects on physiologic and cognitive function following acute stress: A mechanism investigation. Having a ritual that is your space and your space alone can be good for you period. You can build yourself a personal mantra that helps center you and get you through every day regardless.
Make sure you understand where the ritual comes from. This calls into question of ethics and cultural appropriation. Also remember to be respectful of the practice.
Pasqualini was introduced to smudging by her mother, who was born and raised in the Dominican Republic, where burning herbs was common for clearing energy. Smudging is no different, and should be used to improve our collective health.
The smaller size also helps avoid being overcome by too much smoke as you learn how to use it. Ready to engage in the practice? If your bedroom is on fire, it kind of undoes the relaxing effects of a smudge stick. Layer your herbs, starting with the largest as a base, and arrange them however you like. Starting in the center, wrap the string toward the top of the bundle before returning to the base. Be sure to crisscross the string tightly, but not to the point where you crush the contents.
Cut off any excess string. Light one end evenly over a heat-safe bowl or abalone shell, and let it burn for a few seconds before putting out the flame. Set an intention and carefully use the smoking sage stick to cleanse your space while practicing mindfulness.
The science on sage burning is thin on the ground, but its cultural history of helping people feel better and regain clarity is long-documented. You may well be planning to give sage smudging a try. If you do, always pay respect to its roots.
Jandra Sutton is an author, historian, and public speaker.
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