Hello friend

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Hello! I’m Tracey Murray, founder of Flow and Food, Yoga practitioner and teacher, Ayurveda Health Advisor, dedicated cook, forever student and loving mum. I live and share authentic Yoga and Ayurvedic practices to help people feel well and live their true potential. That's how I started practising yoga, and that's what happened to me.

I spend my time being a good mother, cooking and experimenting in the kitchen, nurturing my home and garden, shopping for fresh food, practising yoga, running my businesses and teaching yoga and Ayurveda in group settings and 1-1 with clients. I care about my health. It is a priority and an expense that I’ve never spared. It is our most important asset and should be invested in and closely monitored.

It makes sense for me to offer yoga and food in a connected way because that’s how I live my life. And that’s how yoga was always intended (please ask me about this sometime!). I adore whole, natural, fresh, and real food, and I'm a proud home cook. I enjoy growing or sourcing local seasonal produce and considering nutritional value—and then the great yet simple pleasure of cooking at home, turning delights from my garden into a nutritional taste sensation on my plate. Eating is a real sensory experience, and it is sacred. Tasting food and feeling its effects is terrific! I learn by doing and am constantly evolving… It takes time! I think ‘in the flow’ in my kitchen, and I like to play music when I cook. You may catch me creating sequences in those moments!

I found and fell in love with yoga in 2014, and I've always been a foodie.

From the moment I learned of Ayurveda in my first Yoga Teacher Training course in 2020, it made sense. It really hit home hard. I recall that day clearly, when I realised that yoga could be FOOD and I was like.... whaaat!? How fantastic! It was a revelation. At that moment, the door to my future cracked wide open.

Since then, I've learned and lived the principles, philosophy, energetics, anatomy and nature-bound concepts of yoga and Ayurveda. I've developed a practice and, over time, have experienced its true and utterly life-changing potential. 

I’ve also cried tears of joy, overwhelm and sorrow in my attempt to grasp the vastness of the yogic tradition and Ayurveda’s Vedic principles. It’s big. During my journey, I’ve often paused and reflected on my life and the lives of others. The state of our world today and the issues we as individuals and as a society live with daily. What we’re exposed to, how it influences us, and what we think is ‘normal’.

I’m fascinated by the question 'why' and understanding how people and the world naturally work. I'm genuine when I say I intend to inform and empower you so you can reduce your own suffering. So you can feel free and live fully with everything that comes your way. In yoga, we refer to this as 'Samtosha'. In Sanskrit, it means 'true contentment'. Samtosha is something I practice and remind myself of every day.

Ayurveda is our science of living and life itself. And yoga, well, it is deep and meaningful - it is everything I love and more. The two of them together feel like a match made in heaven to look after myself in the best possible way - body, mind, spirit and emotions. Ayurveda has connected so many dots for me. I practice cooking in a way that aligns with Ayurvedic principles and, intentionally, regularly, and in accordance with the seasons, apply Ayurvedic self-care practices. It makes perfect sense that we use things that counteract our symptoms and our environment to improve how we feel… Of course we do! I love that once you understand the basic principles, they become part of you, and it feels so natural.

I’ve practised yoga for over a decade and completed thousands of hours of training. My studies are ongoing, and I am filled with utter joy at how much it all makes sense. I'm excited by moments like, How can I use this new grain or spice I've never heard of? And I do. And it's interesting, and it's good or bad. And that's fine because that's the best part - the experience.

My time on my yoga mat is essential because it’s my private solitude. Yoga allows me to be present, process and recover. I connect with myself, clear my head, relax, and walk away, feeling better even after just 2 or 3 breaths or postures. 

I practice yoga and eat fresh, whole, natural foods to feel and live my best. I understand how they contribute to my well-being and energy, and how they affect me. I have experienced poor gut health and being overweight. I’ve had brain fog, been menstrual with hormonal health issues and had terrible fatigue. I ebb and flow each day, and it’s in these moments that I do what I can to feel better. I’m not a nutritionist or doctor. I’m a Yoga practitioner and an Ayurveda guide, a communicator, a health-conscious human, a curious woman who cares about people, a loyal friend and a nurturing mother. I'll tell you if you need more expertise outside of my scope.