Did it last year with my 30' stick.... Spooky but do-able. I used a pair of "cross bucks" for a set of scaffolding as the pole legs disassembled and bolted together at the top. Fortunate for me that my boat has a tabernacle (hinge) at the base and a set of pad eyes on the cabin
trunk just for this purpose. Drawing below of one setup (not mine). Ran the main halyard
down and shackled to the ginpole, then a long set of tackle to the forward chain plate
to control lowering.
If you don't have a tabernacle make darn sure the base of the mast is secured fore and aft as well as port an stbd to keep it from kicking out as the stick is lowered. Lowering is easier than raising, and needs be on a calm day with no boat traffic. Critical angle is starts about 45 degrees, but at that point a couple guys can get their hands on the stick and help take the load. Longer you can make the poles the better. Mine were only about 7' (what I had available) and while they worked, 9-10 ft would have been better.
Depending on your rigs configuration, shrouds may not be long enough to fully lower the mast so best to let them loose just before lowering. While I lowered my stick with one other guy, and raised with 2 others, it would have been better to have at least 4 extra sets of hands. 2 to control the shrouds and two to help pick up the weight at the critical angle. A thirty foot stick only weighs a 150# or so, but it's a long lever and can get away from you. Make sure everybody involved knows exactly what the plan is, and what their part is.
Not as hard as I thought, but not something I want to do every day.