I pray at least once daily, before bed. I'm trying to get into the habit of morning prayers as well. Honestly, I don't ask for forgiveness much... I should work on that, and maybe ask to be more aware of what I need forgiveness for as well. The personal guilt thing isn't kicking in. Or maybe I'm just a good person. ;D
As for avoiding repetition, I don't think repetition is necessarily bad in of itself. There are things you should be always grateful for, and there are things you should always be asking for. I think that when it becomes thoughtless a problem arises. I try to be more specific about particulars, even if it's a variation of one of my "normal" prayer bits. I'm grateful for my family, but what in particular has struck out to me that day?
I almost always kneel in prayer, though at night I kneel on the bed.