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I think if you don't know how to use a monopod, it's likely to get in your way rather than helping. Use aperture priority (A on the dial (do you have a dial?)) and set the aperture to 8. Enable Auto ISO, with a maximum ISO of 1600 and minimum shutter speed of 1 / 250. This should give you well exposed shots, without too much noise.
Enable VR on your lens, and make sure that when you take a picture, you've held the button down half-way for a half-second or so. When getting ready to take a shot, press the shutter half way to get the camera ready.
Not sure what focus modes you have, and how to set them. You want Continuous, I think, rather than Single.
Will try to add more tomorrow.
Good luck
Chris
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