If you have an internet connection you are just a few clicks away from installing perfView. This video shows you just how easy it is. It is best to watch the video using one of the high quality links on the right so the text is readable. After downloading PerfView start with Tutorial 1: Collecting Data.
This video assumes that you have .NET V4.0 installed. If you run windows update, this is almost certainly the case as windows update does auto-install it. It also assumes you are running on at least Windows Vista (e.g. Windows 7) or at least Windows 2K8.
You may also be interested in the whole PerfView Tutorial Series.