Why I Don’t Recommend Smudging with Sage

You’ve probably heard a lot about the benefits of smudging with sage. It’s touted as a way to cleanse the air, remove negative energy, and promote relaxation and healing.

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But I don’t actually recommend smudging with sage, with one exception. There are a few important reasons for this – and we also have some great alternatives.

Why People Smudge

Smudging is often used to reset a space, mark a fresh start, or prep for meditation or prayer. People say it helps them feel calmer, more focused, and “lighter.”

The Problems With Sage Smudging

Smudging with sage has become a popular spiritual practice, but it’s problematic for a couple of reasons

Environmental Impact

Sage is a plant that grows wild in many parts of the world, but overharvesting has led to declining populations in some areas. The practice of smudging contributes to this problem, as large quantities of sage are burned regularly.

This can have a negative impact on local ecosystems and biodiversity. But it also makes sage hard to get for the cultures who first made it a spiritual practice.

Cultural Appropriation

Smudging with sage has its origins in the spiritual and cultural practices of Indigenous peoples, particularly in North America. For many Native communities, the use of sage is a sacred ritual that should only be performed by those with the proper knowledge and permission.

When non-Indigenous people engage in smudging without understanding the cultural significance, it can be seen as a form of cultural appropriation. And again, it’s created a real supply issue for the people who definitely have a right to use it.

Which brings me to the exception I mentioned above: if you grew up in a Native American/First Nations/aboriginal culture that uses sage in its rituals, use it as you see fit.

Potential Health Concerns

I don’t actually do smudging of any sort, because it triggers allergies for me. The act of burning sage or any alternative plant can release particulate matter and other compounds into the air that may not be safe to inhale.

This can be especially problematic for people with respiratory conditions like asthma or allergies. It can also be hard on small pets, especially birds, whose respiratory systems are much more easily affected than ours.

Safer Alternatives to Smudging

If you’re looking to cleanse your space, boost your mood, or promote relaxation, there are plenty of safer and more sustainable alternatives to smudging.

Essential Oils

Diffusing essential oils like lavender, lemon, or peppermint can help purify the air and create a calming atmosphere. You can use an essential oil diffuser or simply add a few drops to a bowl of hot water.

Note: this can also trigger respiratory issues, just like smudging.

Incense

High-quality incense sticks or cones can provide a similar aromatic experience to smudging, without the fire risk or environmental concerns. Look for incense made from natural ingredients like plant resins or essential oils.

Note: same as above. I like Japanese incense because it’s low smoke.

Crystals and Gemstones

Placing certain crystals or gemstones around your space is said to have cleansing and energizing properties. Some popular options include amethyst, quartz, and black tourmaline.

It’s worth mentioning that crystals and gemstones are mined, and often not ethically. I personally don’t buy crystals anymore, but I think it’s okay to keep using the ones I bought years ago. You can look for ethically sourced crystals, but it’s hard to be sure that’s not just greenwashing.

You can also use literally any rock or piece of gravel you find. Every rock has properties you can connect with through meditation.

Sound Healing

Techniques like playing singing bowls, chimes, or other soothing sounds can help shift the energy in a space and promote a sense of calm.

Cleansing Sprays

You can make your own room or aura cleansing sprays using a combination of water, essential oils, and other natural ingredients like witch hazel or rose hydrosol.

Mindful Alternatives to Smudging

In addition to the physical alternatives, there are also some mindful practices you can incorporate to achieve similar benefits to smudging, without the potential downsides. Here are a few ideas:

Meditation

Taking a few minutes to sit quietly and focus on your breath can help clear your mind and create a sense of inner peace.

Visualization

Imagine a bright, healing light filling your space and washing away any negative energy. You can also visualize protective barriers around your home or yourself.

Affirmations

Repeating positive, empowering statements can help shift your mindset and energy. Try something like “I am surrounded by love and light” or “This space is filled with peace and harmony.”

If You Still Want to Smudge, Try These Safer, Ethical Paths

If smoke doesn’t bother you and you want an herbal ritual, consider these approaches that reduce harm:

• Use garden-grown herbs: Grow rosemary, lavender, or thyme at home. Snip tiny bundles and air-dry, then use sparingly. Small, mindful burns reduce smoke.
• Use very small amounts: If you have respiratory issues, it’s good to know you don’t need to use a specific amount of plant for smudging. A single leaf or tiny sprig creates less particulate matter and still offers a symbolic effect.
• Consider local plants (with guidance): If a non-sacred, abundant local plant is traditionally used in your area and you have permission and proper training, that can be more sustainable. Always avoid plants that are at risk or culturally specific without permission.
• Opt for herbal simmer pots: Add citrus peels, cinnamon sticks, or rosemary to a small pot of water and let it gently steam. It releases scent without smoke. Keep pets and kids safe, and never leave it unattended.

Respectful Rituals Borrowed Carefully (Or Not At All)

If you don’t come from a culture that uses sage or smudging, it’s okay to admire the practice without using it. You can:

• Learn, don’t copy: Read Indigenous authors and educators who talk about their traditions. Support their work rather than recreating ceremonies at home.
• Focus on universal elements: Breathwork, gratitude, cleansing with water, mindful movement, and music exist in many cultures. These are respectful and accessible.
• Keep it local and personal: Build rituals from your own heritage and surroundings—flowers from your garden, water from a nearby river (collected legally and safely), or songs your family loves.