Yes, I'm sorry I didn't reply sooner, you'd think I'd receive a notification when someone replies to a post Anyway, so, like you figured out by now, there is basically two and only two things you can do: use your eyes and press A on the right controller. So, you use your eyes to look around as the equivalent of moving the mouse around on the desktop. You 'select' something by first looking at it; e.g. the green login prompt turns grey when you look at it, which IMHO is a bit odd (you'd think grey would not be the colour of choice for focusing on something ). Anyway, that means it's now selected (the equivalent of your 'mouse' being on top of the prompt). Next you tap the A button on the right controller, which is the equivalent of pressing the LMB on the desktop and you're in. Now, you have a limited choice of things to do. If you ensured you can 'double-click to run' from settings before going in VR, then you can move around either by looking somewhere and tapping A or by double-tapping A to run (you just move faster, it feels like you're on an e-scooter lol). That's it. You can select poses with real partners in VR (they don't need to be in VR) as usual. It sort of keeps your perspective to first person, which is nice when you walk but which feels a bit awkward when you're lower on the ground, but it sort of works - some poses look and work better than others. Do not try to use poses like sitting on couches and such on your own as you won't be able to get up again You can however use Sit1 and such to sit on the ground (and then get up by tapping with A somewhere on the ground to walk there). Also, you can't really use the chat window properly, at least I didn't manage to do so.
I haven't tried using a virtual mouse and keyboard, that's just me trying it out with controllers and quest 2 headset.