Smuggling takes a bit of effort as well as some luck.
First you need to understand how detection works, your ship's heat signature is above your fuel gauge. The bigger it is, the farther you will be detected from. Turning on Silent Running will cap this detection range at 500M, but it will heat up your ship very quickly, so use it sparingly or pack heatsinks
You always need docking permission and landing is as you would normally. You should make sure that the system you are heading to has a black market, though. (the commodity market won't buy illegal goods)
There are no modules/internals that will hide your cargo, but you can go for ships that have a low default heat signature like the Cobra, and turn off unnecessary modules to lower your heat output.
Try going for outposts instead of starports, as they generally have much less enforcement hovering around. If you do find yourself at a starport, lining yourself up with the mailslot while out of range or flying very close to the starport will hide you much better than just moseying on in.
If you are getting scanned, don't panic. It takes a short while for the scan to complete and once you enter the mailslot, the scan is broken. Just pick up the pace a bit and get in there.
At the time of writing, Elite at 1.5, this mission is broken and un-winnable unless you get very lucky with a glitch where the Anaconda can't deploy its guns.
With the PC 1.0 release they designed and playtested these missions, but there have been game design changes since then:
1.1 nerfed small and medium weapon damage against large targets. This is significant because that's all your ship has.
1.2 nerfed missiles - made them useless against shields and reduced their damage against hulls. This is important because the Asp carries these useless medium missiles as its main weapon.
1.4 changed the way module damage affects ships. Until this you could kill the Anaconda's power plant for a quicker kill.
1.5 improved Anaconda's weapon loadout and made its armour better defend its modules.
All these game balance changes have been good for the game, as it wasn't good that a medium Asp could be an even match for an Anaconda that costs at least 20 times as much. However they've made the training mission impossible - currently nobody has the Xbox achievement for beating these missions.
Frontier are aware of the issue but as yet there's no details on any fix or change to these missions.
Best Answer
Turns out i found the answer myself. Files are stored here:
C:\Users\[Username]\AppData\Local\Frontier Developments\Elite Dangerous\Options\Graphics
First set it up for Oculus, copy all the files and save them somewhere, then set it up for your monitor and copy the files out.
Then when you want to play either using the Oculus or your monitor, just copy and replace the files in the folder or write a simple script for it.