The perfect way to pray is the way you need to right now. Be it praise or lament, ecstacy or liturgy, the words in your heart are the perfect ones to share with your Lord. There is no perfect way to pray any more than there's a perfect way to talk to your Mom. Still, there are a couple things you can do or remember that can make your life on Earth a little easier.
The first one sounds ridiculous, but give it a shot anyway.
Tell God a secret.
I told you it would sound ridiculous.
God being omniscient and all, it doesn't make a lot of sense to "let Him in on" a secret you've been hiding. But I'm not thinking of a secret you're keeping from God. Tell God something you don't want your boss to know. Tell Him something you don't want your wife, your kids, or your Mom to know. Tell Him something you're glad your pastor doesn't know.
Sometimes we're tempted beyond what we notice, and one day our weakness carries us away. Sometimes we wear down under a heavy burden. Sometimes we're afraid. We all have our limits, and very few of us enjoy advertising them, but they are an important part of who we are. Whispering a secret out loud to God is an important part of letting Him love us fully.
Telling God a secret doesn't make the pain go away, but it opens a dialogue. It turns a subconscious burden into a conscious request we can lay at God's feet, and the Spirit accepts all such invitations. I've been happily shocked at how much richer my conversations are with God after I've intentionally spilled some beans. Once you've told God your secret, you'll find the Spirit enables your spirit to pray with it and pray about it with solid purpose and direction.
Set aside ten minutes. See whether you don't find yourself coming back for more.