I put this off for along time and now I need to upgrade...

Would someone please take me through the process of upgrading my MacBook Pro (15-inch, Mid 2009) which is still running OX.

I'm going out on a limb here and guess you are asking about upgrading to Mavericks. Without details on what you are running now, no one can offer how to upgrade.
While your computer might meet the requirements, also check your applications for Mavericks compatibility here:  http://roaringapps.com/
Lion and later do not support PowerPC software. They must be Intel native. Microsoft Office 2004 and AppleWorks do NOT run under Mavericks.
OS X Mavericks: System Requirements
To install Mavericks, you need one of these Macs:
          ▪          iMac (Mid-2007 or later)
          ▪          MacBook (13-inch Aluminum, Late 2008), (13-inch, Early 2009 or later)
          ▪          MacBook Pro (13-inch, Mid-2009 or later),
          ▪         MacBook Pro (15-inch or 17-inch, Mid/Late 2007 or later)
          ▪          MacBook Air (Late 2008 or later)
          ▪          Mac mini (Early 2009 or later)
          ▪          Mac Pro (Early 2008 or later)
          ▪          Xserve (Early 2009)
Your Mac also needs:
  ▪ OS X Mountain Lion, Lion, or Snow Leopard v10.6.8 already installed
  ▪ 2 GB or more of memory  <-------personally I find this to be too little. I would recommend a minimum of 4GB but 8GB is better.
  ▪ 8 GB or more of available space

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