In meditation you have to either focus on something or focus on nothing
Well, not necessarily. The original definition of "meditation" was to pick a subject and contemplate it over a period of time. Entirely different idea from what we mean when we talk about "meditation exercises" today, which we could probably call "mental exercises" instead. And in that regard, there are loads of mental exercises you can do.
We tend to focus on focal meditation and empty mind meditation for psychic work for a reason, however. Those two are the most focused on quieting the chattery mind that distracts you from perceiving and working with the psychic aspect of yourself. Some people find benefit in listening to music in order to achieve a similar thing, whereas others find the music to be entirely distracting; there are other crutches you could use as well, but almost all come with the same caveat in that they are all restrictive because they are situational based. The point of learning focal and empty mind meditation is so that you can do it anywhere, anytime, as you need to.
However! There's a win situation that doesn't require pure mental focus, but is a crutch you can still take with you anywhere: breathing exercises. By focusing on your breathing, you're doing multiple things: 1) focusing, 2) distracting the distracting part of your mind so that you can get some peace, 3) breathing, which in itself is an amazingly healthy exercise.
So, find a place where you can sit comfortably, with a backing that you can rest backwards again but which does not restrict the backwards motion of your elbows and shoulders (a chair is great for this, a wall or floor is decent). I prefer the faux-lotus position where you don't have to pretzel-contort your legs, as it allows the most lung expansion when you sit up, and allows you to move your arms and legs around for maximum comfort. You will have to adjust your position for your specific body, while taking into account some concepts such as "breathe slowly, deeply, and relaxedly" and "adjust your body to maximize breathing inhalation and exhalation". Close your eyes, and slowly mentally sink into the whole process.
Two other things to attempt at some point.
1. After you've achieved relaxation during any specific exercise, mentally close yourself into your mind. Mentally wall yourself in and then sink into the deepness of your own mind. If you have to, do the opposite of focal or empty mind by actively picking a topic and thinking about it, then sinking deeper into the process of thinking in general. Look for the various things that are happening in your mind as you think. This should help with the problem of not being able to sink deeper into a state of meditation, as once you get the hang of sinking deeper into your own thoughts and mind, it should become easier to do something similar and sink into the meditation.
2. Go through a physical body relaxation methodology ("Now, focus on your toes. Tense up the muscles in your toes, then relax them. Let them become more and more relaxed, until they feel like they are falling off the bones. Then move onto the rest of your foot" etc). This should help reduce the distracting physical sensations and put you into a much stronger sense of presence of just your mental mind, especially if you then do the previous thing.
Neither 1 nor 2 is itself a psychic exercise. They are not required
in order to develop psychic ability, nor even to meditate in general, but they may/should be helpful in an indirect manner. Breathing exercises, on the other hand, might actually inherently assist with psychic development to at least a small degree, though also indirectly (ie, in qi gong exercises, you do the breathing but also focus on the other stuff, so it's hard to say where the benefit of the breathing starts or ends because it is never/rarely practiced on its own in qi gong).