Email Notification

Hi guys I have successfully created my first project now I want to test that my lifecycle works. so can someone  please help me with the email notifications so that i can  test email when the user goes through the different lifecycle stages.  I have looked at the email notificastion in the programmers guide but i cant really get my head around so can someone please help me.

Thank you in advance. I appreciate the help. Thank you.

Kind regard