Gcast is a no frills (and free!) podcast hosting Web site. You can upload an .mp3 from your computer and even record a podcast from your phone. Gast will turn it into a podcast. Your fans can subscribe to your podcast and listen to it on their computers or iPods. Here is how to do it.
Unfortunately, the free version of WordPress will not let you embed the Gcast player directly to your blog. So after you set up a Gcast account and upload your audio, you can link to your podcast episode from a post.
Another option is to add the RSS feed from your Gcast podcast to your widgets. Go to your widgets and add the one that says RSS. Then cut and past the feed code into the appropriate field. This is a good option if you plan on doing multiple podcasts. Your titles will be automatically updated.