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Having said that I haven't tried it myself, I played standing and using room scale as much as possible. Maybe someone who's played it sitting could provide better advice.
As for the motion sickness, try angle snapping on the turns instead of smooth turning. Takes a bit of getting used to, but doesn't cause that weird dizzy feeling.
I've got my "VR legs" and can play generally with smooth locomotion for hours without issue, but if anything still gets me, it's smooth turning. Moving around is one thing, but having the room spin without actual movement really throws out the inner ear.
If I physically turn or use snap turning I don't have problems.
-Launch Steam VR
-In your Steam library, make sure you have "Tools" visible, then find Steam VR Room Setup and launch it.
-Follow onscreen instructions (on monitor, doesn't display it in VR). For the height, someone worked out Alyx's height is about 177.8 cm in HL2, so you could use that or your real height of course.
-Launch Half-Life: Alyx through Steam VR and have fun!
From day one I did smooth.. with body. And that was the way. There's absolutely no reason not to do this... oh well I guess if you're using a tethered headset it might get a little cumbersome if you don't have basic real-time cable management skills. (not saying I do either) but most people are using a Quest these days so it should be a no-brainer for most to just smoothly turn their body to turn in game.