When it comes to focus, I find that I use different techniques almost every night. I think it depends on what's going through your head. Do you have a song stuck in your head? Did you just watch TV and have it's images stuck in your head? Do you have excessive internal dialogue running through your mind?

I believe that the most important thing to get rid of is the internal dialogue. Try to get the 'words' out of your head by imagining things that have nothing to do with language. Try to focus on your senses - visualize something, focus on the sound of your breathing, imagine the feel of a texture.

There are a ton of mediation techniques, so I would read around and find a couple that appeal to you. I believe that getting your mind to work without language is the key.

Good luck!