Sarah Updegraff Murray - Being a Light (#335, 16 July 2025)

In this episode, we dive into an inspiring interview with Sarah Updegraff Murray! Sarah shares her transformative journey from a life-altering fall to becoming a beacon of creativity in Northeast Iowa. She recounts the creation of her Facebook page, Hope is a Strategy, and the powerful lessons she’s shared there. We reflect on our shared connection to Luther College’s Nordic Choir and discuss what’s next for Sarah. Her first book is on the horizon, and I can’t wait to see it come to life. Deep gratitude to Sarah and her husband, Steve, for making this interview possible.

In this first of two episodes on Sarah Updegraff Murray, I explore the profound lessons of courage I've learned from her remarkable example. Next episode, we'll hear directly from Sarah in an interview. Last spring, Sarah slipped on black ice, sustaining a spinal injury that led to paralysis. Here, I reflect on her inspiring embodiment of virtue: courage in action.We’ll discuss Victor Frankl’s Man’s Search for Meaning and a Marcus Aurelius quote about finding encouragement. I’ll also share our connection through Nordic Choir at Luther College. Sarah’s story is one of inspiration. Her Facebook page, Hope is a Strategy, could just as fittingly be called Hope is a Choice. Unable to change what happened, Sarah chose to respond with hope. Grateful that she shared her time with me. This was one of the best interviews that I have done on the RockneCast!

Dr. Joe Dispenza’s Breaking the Habit of Being Yourself just earned a spot on my Top 10 list of life-changing books. The title feels a bit harsh—suggesting we need to "break" ourselves—but the content is transformative. It’s about becoming your best self by confronting the negative patterns that hold you back. Dispenza shows how aligning mind, body, and spirit creates a seamless, vibrant state of being. However, he focuses on the pitfalls of chronic negative emotions, driven by our hardwired survival instincts. While these instincts are vital for protection, when they’re constantly triggered, they trap us in stress and prevent us from thriving. This book hit home for me recently, guiding me back to a relaxed, purpose-driven, and creative mindset.

Yesterday, I felt off—my body was running the show, dragging my mind and spirit down with it. So, I took charge and tackled the garage fridge, that forgotten box of expired jars and sticky goo. Just like that fridge, the goo in your soul doesn’t clean itself. Healing demands action and intention. Drawing from Dr. Joe Dispenza’s Breaking the Habit of Being Yourself, we’ll explore why letting the body lead the mind and spirit stalls you out, and how prioritizing mind, body, and spirit in harmony sets you free. We’ll dive into actionable steps to get there. Every action compounds, chipping away at unresolved feelings that hold you back. Clear the inner goo and clutter, restore your mind, and heal your body. It’s time to clean your garage fridge—inner peace is waiting.

In this episode of the RockneCast, I dive into Rule 8 from Jordan Peterson’s 12 Rules for Life: An Antidote to Chaos—and wow, did it hit home. The rule? Tell the Truth, or at Least Don’t Lie. Here’s my confession: I’m a liar (and you might be too). But not in the obvious way, like saying one thing while knowing the opposite is true. On pages 214 and 215, Peterson unpacks a deeper kind of lie—the one where we betray our authentic selves. It’s those moments of quiet desperation when we hide our deepest fears from the people we love most, on the issues that matter most. This failure to be real creates an undercurrent that silently erodes our relationships. In this episode, we’ll explore insights from Kierkegaard, Aleksandr Solzhenitsyn, and Carl Jung—all packed into just two pages of this incredible book. Man, I wish I’d read this sooner! Join me as we unpack the power of truth and the cost of failing to express our authentic self.

It’s been over five years since I launched the RockneCast, and what a journey it’s been! So much has unfolded since those early days. In this episode, I dive into the why behind the RockneCast. Spoiler alert: it’s not about money, fame, ego, or validation. Instead, it’s about uncovering the hidden challenges and opportunities that life throws at us—those moments you can either dodge or embrace. I’ve stumbled plenty along the way, but I’ve also picked up a few hard-earned lessons that ring true for me and, I believe, will resonate with you too. Join me as we explore the deeper purpose driving this podcast and the insights that can help us all navigate the unseen paths ahead.

I am about halfway through Jordan Peterson's book 12 Rules for Life: An Antidote to Chaos. Rule 6 really resonated with me:Set Your House in Perfect Order Before You Criticize the World.I have seriously violated this rule at various times in my life. I share the consequences of failing to follow the rule; identify the ways Stoicism helped improve this area and outline my ongoing efforts to put this rule into practice. Life is a practice. There is no end outcome where we can rest on having arrived. Everything requires ongoing diligence, attention and self-examination when we fall short. Peterson's book helps us to live life as it is. Grateful that he put this out into the world.

In this episode, I review Breath by James Nestor. It has definitely entered my Top 10 list of life changing books.You might think you know how to breathe—after all, it’s what keeps us alive—but chances are, you’re doing it wrong. The way you breathe impacts how you sleep, exercise, meditate, and maintain energy throughout the day. This book dives into ancient breathwork techniques, introduces unconventional "pulmonauts," and offers practical tips for optimal breathing to calm your mind, uplift your spirit, and boost energy for getting things done. I also share my experience from a one-week experiment of taping my mouth shut while sleeping—a practice I’ve now made permanent—and recommend a powerful breathwork technique: coherent breathing. For a deeper dive, you need to buy this book!

Whoa, Psalm 30 rivals Psalm 23 for its transformative power. It's a beacon of life changing light. In this episode, we dive into Psalm 30:4-12, unpacking why these verses pulse with life-giving energy. They remind us that despair can turn to joy, mourning to dancing, and darkness to divine light through faith and gratitude. We’ll explore how the psalmist’s raw honesty about suffering, paired with triumphant praise for deliverance, offers a roadmap for navigating life’s lows with resilience. Let Psalm 30 illuminate your path, transforming your perspective with every step.

The Tao of John Middlekauff shines through in his podcast, where his superpower—raw, unfiltered authenticity—makes him a joy to listen to. It boils down to one thing: He speaks his truth. John seamlessly translates his inner thoughts into his outer takes, delivering insights with zero pretense. This authenticity captivates listeners, builds trust, and keeps it real—no BS, just straight talk.We’ll also explore why people erect their own barriers, hesitate to share their inner selves, and the risks of keeping it all locked inside. Embrace the Tao of John Middlekauff and let his fearless authenticity inspire you to live more openly in your own life.