1.    Create a new comp (composition)
 
2.    Go to layer, the new and then solid.  (Shortcut key use: shift+command+Y)
3.    Go to effects & presets, then type in Fractal in contains.

4.    Drag fractal noise onto the screen.
   
5.    Then go to fractal type.  That is in the effect control. Then change basic into dynamic twist.

6.    Increase the contract to 320.0 or more and decrease the brightness to -40.0

7.     Decrease the complexity to 5.0.

8.    Back to the effects & presets and type in Colorama

9.    Then drag it onto line sold

10.    Back to the control effect, go to colorama and choose output cycle. Then go in the Use Preset Palett and down to fire

11.    Go to fractal noise, into evolution types 3x +0.00.
(Remember always put your timeline at the end of time bar.)

12.    Then export to Quicktime movie.