Generally speaking, by default you can open Actions & Traits (press P or type /actionlist), then hover over the descriptions of each action and ability. You can alter the display mode to show the flow of combos as well, and drag them onto the hotbar. Then click "Display job gauge description" to understand how your Job Gauge works. You can practice these attacks on Striking Dummies, such as the ones at Falcon's Nest in Coerthas Western Highlands. You can see similar information at https://na.finalfantasyxiv.com/jobguide/monk/

To optimize it for raids, as mentioned above, The Balance (can google it) is where most people go to learn how to optimize their rotation and squeeze out every ounce of damage they can.

For hotbar layout, I personally use this:
Code:
Hotbar 3: Limit Break > Food > Feint > Riddle of Earth > Riddle of Wind > Riddle of Fire > Brotherhood > Perfect Balance > Arm's Length > Mantra > Bloodbath
Hotbar 2: Second Wind > Bootshine/Leaping Opo > True Strike/Rising Raptor > Demolish > True North > Forbidden Meditation > Form Shift > Mounts > Leg Sweep
Hotbar 1: Thunderclap > Dragon Kick > Twin Snakes > Snap Punch/Puncing Coeurl > Six-sided Star > Enlightenment > Masterful Blitz > Shadow of the Deep Destroyer > Four-point Fury > Rockbreaker > Sprint
For settings, I recommend you type /hudlayout and move your target bar and status effects to near your hotbar, since that's where you are looking to see your actions light up. A lot of people move their mini-map to the bottom-right as well. For status effects, I edit them to appear as "Left Justified I" so debuffs appear first.

I also recommend these settings:
Code:
/autofacetarget on
/bfx self all
/bfx party simple
/bfx other off
/groundclick off
/rclickbattlenpc on
/rclickminion on
/rerror off
/chatlog time 1 on
/chatlog time 2 on
/chatlog time 3 on
/cconfig
UI Settings button > General tab:
- Check Legacy Type (uncheck "Activate standard type auto-fly/auto-dive")
- Uncheck "Display achievements nearing completion", "Show party member portraits", "Display portraits in the player commendation window"
UI Settings button > HUD:
- Check "Hide duty list during instanced duty"
- Check "Display target's remaining HP percentage."
UI Settings button > Party List:
- Check "Display remaining time of status effects" if not checked.
- Increase displayed Status Effects to 10.
Display Name Settings button > General:
- Check "Apply colors according to role" so you can see who is a tank/healer/dps while fighting.