Adoration is prayer. It is a very personal prayer of thanks, worship, petition. It is being with Him and listening to Him. It is an act of love for Him. Just walk in, kneel down and start to pray.
Any silent prayer is good.
Some people read the Bible or other religious book, pray the rosary, or just look at Him. Talk to Him. Listen to Him. Most stay for one hour. Some stay for a half hour, an some stay for 5 minutes.