This is MUCH easier with two people, but I have gotten pretty good at doing it myself.
I have two ways that I usually take the top off.
First, I roll down the windows, undo the front top latches and spread open the rear scissor catches, then I lift the top up slightly from sitting in the car because often the rubber seal initially sticks to the car when it's been on for more than a week. It's no problem, but you want to make sure that you aren't also fighting that seal when you are trying to lift the top off.
Then one way that I take the top off is to open the driver's door, sit down, lift the top straight up over my head and then get out of the car and stand up holding the top over my head.
This method does work, and you won't scratch the car, but it does take a lot of effort and balance to manage it.
The second way is that I do it is to lean over the driver's side of the car, with your legs braced against the door, and grab the top from the front and back in the middle, and slowly lift it straight up. The key is using the door and your legs/thighs as a brace. This is NOT a method that I would attempt if I had a weak back.
From my experience (I take my top off a couple times a week) I'd say that it's more risky for scratches when putting the top back on, because it's hard to gauge where the front metal locking studs are when you are setting the top down from above.
With some practice, you can get pretty close, at least hitting the plastic surround rather than the paint.
But I don't try and get it dead-on on the first try, I just gently set it as close as possible, and then sit inside the car and reposition the top in the slots correctly and then lock it down securely.
Just my two cents.
-Dean.