Much easier with two people. Surely you can snag a passerby for five minutes?
My wife and I have done it a bunch of times (1978 boat). Unship and stow the boom; make sure halyards are not belayed to anything on the deck; slack the forestay and leave the shrouds be; pull the forward pin out of the tabernacle; un-pin the forestay at the deck and hang on.
Now have your helper stand in the cockpit astraddle the seats (recommend closing the companionway to prevent unintentionally stepping into it) and reach up to catch the mast as you lower it by the forestay. There will be a brief moment of excitement for the last two feet or so but it isn't real heavy.
Lower the stick to the deck. It sticks WAY out astern.
Now the trickiest part -- when you pull the aft pin out of the tabernacle the thing will want to go overboard astern, so you'll have to be putting downward pressure at the mast heel while you do it. Then you and your helper simply walk the stick forward until it balances aboard the boat.
Reverse to raise. Good luck.