Kneeling is difficult for me, first there is the arthritis, then the authority issues. But prayer comes more easily when i kneel. That's how i learned to pray as a child. Also it helps to establish an attitude of humility.
I start with a childhood prayer that i once assumed everyone knew and prayed. Appearing in 1711, ir read:
When I lay me down to Sleep,
I recommend myself to His care;
when i awake, I give myself to His direction.
By the time i was taught the prayer about 225 years later, it had evolved into this:
Now i lay me down to sleep.
I pray, oh Lord, my soul you'll keep
If i should die before i wake,
i pray, my Lord, my soul you'll take.
To which i have added, in conformity with the earlier version:
And should i live another day,
I pray, oh Lord, you'll guide my way.
I follow this with Tonglen or a Metta prayer, or something appropriate from some other tradition. Variety helps because intentionality and awareness can be lost when i repeat the same words over and over. On the other hand, repitition can help as i have found from repeating the childhood prayer..
sometimes there are petitions for certain individuals
Then there is a period of silence which can turn into meditation, or contemplation.
Sometimes i say: Amen.