okay let me clear a few things up, first there are female buddhist monks, they are called nuns i have no idea where that person got their info. they are ordained and live and follow the same rules as male monks. the buddha specifically said that women can be ordained. secondly the dalai lama writes lots of books but they are very deep and involving at the same time as being a bit vague so definitely not casual. anyway instructions below:)
follow the precepts:
1: no killing
2: no stealing
3: no lying
4:no sexual misconduct (no rape, no cheating on people, etc.)
5. no use of intoxicants (absolutely no alcohol or drugs and caffiene should be avoided as well but isn't forbidden.)
you may not like number five but you also probably don't know that alcohol sucks away your seratonin (chemical in your brain that makes you happy), without that stuff you are not happy unless your drinking again, hence addiction. meditation makes you feel happy so if you lack the right chemical in your brain to feel happy you won't feel meditation works and trust me, it does!
try to understand karma. it exists as a very real thing, not just as a faith driven idea. for example if you steal something and no one sees you will still worry someone saw you. worry is a negative feeling and could be called bad karma. doing something nice for someone makes you feel happy, happiness could be called good karma. so try to think about what you do in life to understand karma and why it's important to follow the precepts.
meditate! at least 10 minutes a day and work your way up to thirty minutes a day twice a day. sit with your back straight and unsupported (like a backless chair or stool or on the floor) breath in and focus on where the breath comes in at your nose. let all thoughts drift by without interacting with them or trying to push them away. breath out the same way. when you get distracted come right back to your breath. counting really helps. count out breaths only from one to ten. start over at ten or if you get lost.
that's it. you're a casual buddhist if you do these things.
a more serious buddhist would be also reading the pali canon (the original teachings of the buddha). learning everything you can about the four noble truths and eightfold path. going on retreats to temples. seriously teaching others about buddhism. eating only once a day. avoiding movies, video games and the like, and lots more!
my succulent, juicy brain.