Help with O.C.

So I want to install either Sonoma or Sequoia on a 2012 MacBook Pro with 4gb ram and 128gb of storage. It has an Intel core 15 processor.

How would I do this? It's my first time really thinking about doing it and I don't want to mess anything up and possibly break something.

It runs macOS High Sierra at the moment. I want something more modern hopefully good for daily use.