Something I sometimes do for a more relaxed game is lower the number of empires from default for map size, and bump up the number of pre-FTL so some of them will later turn into empires. I usually also turn up the number of advanced empires.

You end up with a few superpowers, a few insignificant empires who are pawns in their games, and a little more early-game breathing room.

To be honest, I also generally peak at the map in observe mode to ensure I have a fun/interesting start position. I play with like 200 mods, usually create several of my own rival empires, and generally play it as a story generator rather than a game to "win."