There's not "prayers" as such, but meditations on the name and form of Divinity. I have problems doing so but I'm motivated to "chant the sweet name of God". The other meditation is visual - looking at an image of God. In my case that's Avatar Meher Baba.
What do I gain? The big gain for me is loss. My lower "I me mine" self is slowly, very slowly diminishing. Also when you internalize his Prayer of Repentence it's in the back of my mind. For example, once I promised someone something and "repent for every promise given but not fulfilled" motivated me to actually do what I had promised. The gain was of course I made someone happy and I had one less thing to repent for.
What prayer guidance? Meher Baba asked those who follow him to make Him their constant companion. In addition, there's a universal chant that was and is sung: "Hari, Paramatama, Allah, Ahuramazd, God, Yezdan, Hu" that supports the thought that all religions are in essence "beads on one string" Beyond that he gave three primary prayers: Master's Prayer, Prayer of Repentence and a prayer for his disciples/lovers.