So here are the steps:
> Add a file "manifest.xml" to the directory your XAP file is in... it should look something like this:
> Zip up the manifest.xml and *.xap and any other data directory you might have (eg. TestFiles)
> Log into the http://silverlight.live.com site.
> Go to Manager Applications
> Upload the Zip and follow the instructions
> Copy and paste the html you need into the web / blog u need to
> Done