Am i doing it right?

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I just hit 24 with my shaman and have started to learn the canni dance as well. I made a macro that has been working fairly well.

/stand
/pause 03
/cast X (spell slot Canni is in)
/pause 13 to 15 (will be based on your latency)
/sit

Not sure if the the first pause is needed but think it helps with latency. Tried without it and had problem. Detecting the tick is a bit tricky as it seems to jump around like you said. For me the mana bar will tick up twice. After the second tick I click the macro. Seems to be working out ok for me. I also watch the HP to make sure they both ticked at the same time.