OK. Perhaps if you had indicated all that rather important detail in your post along with what you were trying to achieve that might have helped me to help you, and reduce your apparent angst, which I don't deserve.
The information you want is rather obliquely displayed on P185 of the manual. It works for shooting stills, or video, with a suitable HDMI cable. It works during live shooting or playback mode.
However, in using this method you cannot use the viewfinder because you are using live view mode, where the mirror is flipped up to block the viewfinder - the whole point being to allow viewing for composition and setting via the external device.
Well, given that the title is "How to connect to external monitor", I took it at face value by the conventional meaning of the phrase.
That said, one has to use the same methodology as using the rear LCD to work off, except that for an actual external monitor the signal to the rear LCD is interrupted by the HDMI and sent to the external viewing device.
What worries me is the terse comment that the OP "I always have to keep the camera at the eye level to see what I’m shooting!" Is that because they need to do so for some reason, or are frustrated because that's what they are doing right now and want to look at the LCD instead?
It's all rather open to interpretation. No matter what, for shooting via the LCD there is a whole section about it on P135 of the manual, which they say they have looked at. I think we are all confused by semantics... 🤔 🙄 and that suggests the section on nomenclature has been missed.
