Position and climb a ladder to reach the ceiling without straining. Remove the tile the light will hang from so you have access to the actual ceiling above it.
Drill two holes into a stud or support above the ceiling panel that are equal in length to the length of the light. Screw in two hooks or fasteners into the holes until tight.
Measure the distance between where the hooks are and where you want the actual light to be with a tape measure. Use wire cutters to cut two wires of that length. Tie or wrap one to each hook and then replace the ceiling tile with the wires fitting down between the tile and the metal frame on both sides.
Secure the wires to your lighting fixture. The method depends on the type of light you are hanging, but the wire can tie or wrap around the base or be looped through a chain to hold the light in place. This way, the light is still hanging from the tile without the tile actually supporting its weight.