My personal practice is centered around these three statements. For the purpose of expression, they have been split into three although it is one continuous whole - the grossest being expressed first and the most subtle expressed last.
1.) At the external level it is captured by this statement from Yoga Vasishta.
शुबाषुबाब्यां मार्गाब्यां वहन्ति वासना सरित
पोउरुषेण प्रयत्नेन योजनीया शुभे पथि!
Tendencies flow on healthy and undesirable paths. Men of wisdom put in the right effort to direct them along the healthy paths!
To me this emphasizes proper asana / pranayama / dietary / sleep routines on the personal front. It also implies continuous vigil against anger / insensitiveness etc which crop up easily when one is placed in tough situations.
2. At the internal level, I have this statement adapted from the Yoga Sutras.
श्रीराम प्रपत्ति क्लेश कर्म निव्र्त्तिहि!
On surrendering to Ram, one is liberated of impurities and consequences of action!
This involves following the path of Ram of sincerely attempting to be perfect and correct always. To accomplish this, the basic necessity is the subjective conquest of matter aka indiscipline (earth), insensitivity (water), lack of motivation (fire), lack of imagination (air) and lack of acceptance (space). When one accomplishes this, naturally, the state of inner purity is recognised and pure action automatically flows. Then one takes total responsibility for all dimensions of ones life. Personal, social, national and world issues all become equally important. Cleaning ones egoic relations become as important as cleaning up the garbage produced by ones life style.
3. At the deepest level, the only practice for everyone is neatly summed up by this statement from the Ashtavakra Gita.
असङ्गोऽसि निराकारो विश्वसाक्षी सुखी भव!
Rest in peace as the unattached formless witness of all of creation!
Relentless adherence to these three statements covers my definition of 'shut up and practice'.