Jim,
As an exercise you might try using one measure to dance steps 1-3 almost as normal, but then use all 3 counts of a second measure to slowly lower. Or you might find it easier to use one measure to go up, hold there for a measure, and then lower over a third measure. If that's still too hard, you can hold onto something and without traveling rise over three counts in place and then lower over three counts.
When you rise your knee should get straight-ish, but still be just flexed enough that it is slightly forward and not locked. As you lower, the knee stays just slightly forward until the heel touches the floor. Once the foot is flat on the floor your continue lowering your body by bending into the knee (and at a more advanced level, this is when you would start pushing your body away from the foot to create movement from the standing leg).
It's good to practice this all near a mirror so that you can see yourself in profile and be certain that your body is remaining vertical with your hips under your shoulders, rather than hunching your shoulders forward, arching your back, or pulling your hips behind your back.