Sage is a cleansing and purifying herb and can be used to help break up feelings of negativity. Traditionally, it's regarded as being able to open people up and bring about the ability to have a greater connection with the sacred world.

Its properties make it ideal for use in cleansing and clearing ceremonies of people, places and objects, as well as for meditation or prayer. People wanting to build a closer spiritual connection may also benefit from burning or carrying

It may be purifying
The most-used types of sage have antimicrobial properties. This means they keep infectious bacteria, viruses, and fungi at bay.
Beliefs that burning sage clears out spiritual impurities, pathogens, and even insects have been fundamental to the practice.
Burning sage has long been used to connect to the spiritual realm or enhance intuition.

For healers and laypeople in traditional cultures, burning sage is used to achieve a healing state — or to solve or reflect upon spiritual dilemmas.
It may help dispel negative energy
Burning sage may also be used as a ritual tool to rid yourself — or your space — of negativity. This includes past traumas, bad experiences, or negative energies from others.

This may help you establish a positive environment for meditation or another ritual. Choosing to sit and let go of negative thoughts in a ritual like this sets your intention and dedication to self-improvement. Choosing to engage in ritual can be the beginning of your change in mindset.
It can cleanse or empower specific objects
Burning sage creates fragrant smoke central to its benefits. You can use this incense to cleanse yourself or specific spaces. Or according to some sources, you can cleanse specific objects.

This can be useful with new purchases, gifts, or secondhand items. However, any item can be cleansed.

If you have any concern with negative history or energy attached to a new or unfamiliar object, burning sage may help bring peace of mind and make the object more sacred to you.
It may help improve your mood
Tradition suggests that burning sage can literally lift one’s spirits to banish negativity. Some research supports this.

It may help soothe stress
If burning sage can lift one’s mood, it could also be a great ally against stress.

A 2016 research project for the University of Mississippi established that white sage (Salvia apiana) is rich in compounds that activate certain receptors in the brain. These receptors are responsible for elevating mood levels, reducing stress, and even alleviating pain.

8. It may improve the quality of your sleep
Burning sage has been traditionally used to safeguard against negativity that could interfere with sleep.

Some research suggests that sage contains compounds that could help ease insomnia.
In modern times, burning sage, also known as smudging, has become a popular practice for its purported ability to cleanse spaces of negative energy and promote healing and wisdom. The sage represents a bridge between the intellectual and the sensory, the ancient and the contemporary, reminding us of the enduring human quest for knowledge, health, and harmony with the natural world. The essence of 'sage' is steeped in wisdom, growth, and an appreciation for the depth and breadth of life's experiences.