In the post The 3 Passes, I listed an exercise to practice three of the four variations of the 3 Passes.

Once you get the hang of that exercise, the next time you practice it add the 2/4 Dots to it. Check to ensure that every movement you make has the 2/4 Dots and 3 Passes clearly differentiated and manifested in your movement.

Keep practicing until you can move lightly and seemingly effortlessly like a cat stepping while rooted like a mountain while in motion.