Open Burp's browser and log in to your account. Submit the "Update email" form, and find the resulting request in your Proxy history.
Send the request to Burp Repeater and observe that if you change the value of the csrf parameter then the request is rejected.
Delete the csrf parameter entirely and observe that the request is now accepted.
If you're using Burp Suite Professional, right-click on the request, and from the context menu select Engagement tools / Generate CSRF PoC. Enable the option to include an auto-submit script and click "Regenerate".
Alternatively, if you're using Burp Suite Community Edition, use the following HTML template. You can get the request URL by right-clicking and selecting "Copy URL".