A very easy one person job:
Here is my procedure:1) Tie off the jib halyard to the bow pulpit, and make sure it is securely cleated to the mast at the other end. This will assure that when you release the fore-stay, the mast will stay upright.2) I run a line from the cockpit (where it is securely cleated to one of the cockpit cleats), forward to a block at the bow. The line runs through the block.3) Detach the forestay, and attach the forestay to this line. Now you can take off the jib halyard, as this new line will support the mast (remember, it runs from the cleat in the cockpit, through the block at the bow, and is attached to the fore-stay).4) Go back to the cockpit, uncleat the line. While holding this line (which will now support the mast), climb on the cabin roof. You can now hold the line with one hand (easily) and lower the mast toward the back of the boat.5) When the mast is about 45 degrees, climb down into the cockpit. Of course, you are still holding the line, which still easily supports the mast. From the middle/back of the cockpit, you can now take over the weight of the mast, and let go the line.6) Once you are holding all the weight of the mast, you can pull it out of the tabernacle, and move it forward to rest on the bow pulpit. When you do remove it from the tabernacle, you need to be standing at the far back of the cockpit, as this is closest to the center of balance of the rig. However, it is not the absolute center, so be ready to move the mast forward as soon as it comes out of the tabernacle.I have a bizillion sail ties and bungies to secure all the stays to mast, and the mast to one of the teak cabin top rails. I do want to make a crutch to fit in the rudder gudgeons, as suggested elsewhere here, which will help... mostly because the hardest part is getting under the rig's center of balance when removing it from the tabernacle.Raising the mast is just as easy: Move the mast back until you can insert the tabernacle pin, push the mast up while pulling on the line (the line used to lower the mast, as described above). Soon the line will easily hold the mast at an angle, and you can climb on the cabin roof. From the roof, you can push the mast up while taking up on the line, until the mast is vertical. Cleat the line, then tie off the jib halyard to the bow pulpit, then detach the line from the fore-stay and attach the fore-stay.I have never needed any help raising the mast or lowering it. It is so easy I will raise the mast when the boat is in the driveway... just to clear the deck for maintenance. By the way, I am 45 years old, and not a weightlifter! Rich.